Lentils are an excellent source of protein, fiber and folate. Combined with tomatoes, which are a great source of vitamin C and lycopene, this soup makes a wonderful, low fat, nutritious lunch or first course for an evening meal.

Ingredients:

* 1 tbsp olive oil
* 1 medium onion, finely chopped
* 1 garlic clove, crushed
* 1/2 tsp ground cumin
* 1/2 tsp ground coriander
* 1 lb chopped tomatoes (15 ounce can is fine).
* 3/4 cup red lentils.
* 5 cups of vegetable broth or homemade chicken broth.
* pinch of salt and pepper
* 4 tbsp of low fat sour cream or plain cream. (optional).
* 2 tbsp chopped fresh cilantro.

Preparation:
Heat oil in a large pan or Dutch oven. Add chopped onion and garlic, and cook over low heat for about 5 minutes, stirring occasionally.

Stir in cumin, coriander, chopped tomatoes and lentils. Cook for another 5 minutes, stirring constantly.

Add vegetable or chicken broth and bring to a boil. Reduce to a medium heat and simmer gently for 25-30 minutes or until lentils are soft. Add salt and pepper to taste.

Remove from heat and let cool for a few minutes. Pour into a blender or food processor and blend/process until smooth. Return to pan and reheat gently. If you have an immersion blender, just blend away in the pot. We like it without blending.

Ladle soup into 4 bowls and garnish with a spoonful of sour cream, if using, and some fresh cilantro.

I serve it with toast. The kids and the husband like it, and I feel very smug, knowing they are having something healthy that took me so little time and effort!

The recipe is from About.com Low-fat cooking.