A bare pantry calls for seeds as the star: toasted until they pop and smell nutty, then tossed with wilted greens and garlic. This is what you cook when the shelf is empty and time is short.

Serves 2. 25 minutes, 15 at the stove.

About 210 calories a serving, 2 g protein, 4 g carbohydrate, 21 g fat. From USDA figures for 75% of the ingredients; amounts are the recipe's.

1. Heat 1 tablespoon of oil in a wide pan over medium heat. Add the half cup of seeds and toast, stirring often, until they smell nutty and start to pop, about 5 minutes. Pour them onto a plate.5 min
2. Add the remaining 2 tablespoons of oil to the same pan, then slice 3 garlic cloves thin and cook them until they turn gold, about 1 minute. Stir in 4 cups of greens in batches, letting each handful wilt before adding more, until all greens have turned dark and soft, about 8 minutes.8 min
3. Return the toasted seeds to the pan, add a pinch of salt and pepper, and toss everything together until warm. Taste and adjust salt and pepper as needed.

Note Swap the greens for kale, chard, or any raw leaves you find. Leftovers keep in the fridge for three days and taste good at room temperature with a squeeze of lemon. Serve with rice or flatbread on the side to stretch the dish, or eat as a warm salad.

A lean dinner that leans on what you have: half a jar of seeds becomes the anchor of a warm bowl, stretched with rice and an egg for protein. Tonight's work is mostly waiting while the seeds toast and the grains cook.

Serves 2. 25 minutes, 8 at the stove.

About 700 calories a serving, 18 g protein, 127 g carbohydrate, 12 g fat. From USDA figures for 86% of the ingredients; amounts are the recipe's.

1. Heat a large skillet over medium-high heat. Spread 1 cup of seeds in the pan and toast them, stirring often, until fragrant and lightly browned, about 4 minutes; they should smell nutty and pop slightly when ready. Pour them into a bowl.4 min
2. In the same skillet, heat 1 tablespoon of oil and add 1/4 of a small onion minced and 1 clove of garlic minced. Cook until softened, about 2 minutes, then stir in 3/4 cup of rice and toast for 1 minute.3 min
3. Pour 1 1/2 cups of water into the skillet, add a pinch of salt, and bring to a simmer. Cover and cook until the rice is tender and the liquid is absorbed, about 15 minutes.15 min
4. While the rice cooks, fry 2 eggs in a separate skillet or pan in a little oil until the whites are set and the yolk is still soft, about 4 minutes, seasoning with salt and pepper.4 min
5. Stir 2 cups of greens into the cooked rice until wilted, about 1 minute. Fold in most of the toasted seeds, reserving a handful.1 min
6. Divide the rice and greens between two bowls, top each with a fried egg, scatter the reserved seeds over the top, and finish with a grinding of pepper.

Note Swap the greens for any vegetable you have, shredded carrot, diced tomato, or canned beans work well. Leftovers keep three days in the fridge; reheat gently and top with a fresh egg if you like. Serve with hot sauce, lemon wedges, or a simple salad on the side to stretch the meal.

Three tablespoons of sesame seeds become a nutty, protein-rich crust for eggs baked in a bed of garlicky greens. The seeds toast as the eggs cook, turning this pantry staple into a complete dinner in under twenty minutes.

Serves 2. 18 minutes, 8 at the stove.

About 400 calories a serving, 18 g protein, 9 g carbohydrate, 34 g fat. From USDA figures for 100% of the ingredients; amounts are the recipe's.

1. Heat 2 tablespoons oil in a ten-inch skillet over medium heat. Slice 2 cloves garlic thin and cook in the oil until golden, about two minutes, stirring often so it does not burn.2 min
2. Add 4 cups packed greens to the skillet and turn them in the oil until they wilt, three to four minutes. Season with salt and pepper.4 min
3. Make two wells in the greens and crack 4 eggs into them. Sprinkle 3 tablespoons sesame seeds over everything and season with salt and pepper.
4. Cover the skillet and cook over medium-low heat until the egg whites set but the yolks stay soft, about eight minutes. The sesame seeds will toast as the eggs cook.8 min
5. Slide onto a plate and serve at once while the yolks are still warm.

Note Swap any wilting greens for spinach; chard, kale or collards work too and take a minute longer. Leftovers keep two days in the fridge and are fine cold. Serve with bread and a squeeze of lemon or hot sauce.