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.

This dish combines the high-quality protein of chicken legs or thighs with healthy, low GI chickpeas (that are also a very good source of protein), tomatoes, onions, garlic, herbs and spices. Drizzled with olive oil for flavor and a boost of satisfying healthy fat. A wonderful, satisfying dish served with brown rice.

Ingredients
1 can of chickpeas (260 gr. drained)
1 large tomato,finely chopped
1 large onion,finely chopped
2 cloves garlic, minced
1/2 teaspoon dry oregano
1/2 teaspoon salt
1/4 teaspoon ground black pepper
4 chicken thighs or legs without skin
1 tablespoon extra virgin olive oil
1/4 teaspoon paprika

Preheat the oven to 200C

Combine the chickpeas, tomato, onion, and garlic in a casserole dish or a baking dish. Mix oregano, salt and pepper, and sprinkle 1/2 teaspoon of this over the chickpeas.
Rub the remaining herb mixture into the chicken. Arrange the chicken on the chickpea mixture and drizzle all with the oil. Sprinkle the chicken with the paprika.
Cover with foil and bake for 45 minutes. Uncover and bake for 15 to 20 minutes more, until the chicken is cooked through. Serve hot, with a side of brown rice.

The chickpeas are delicious with onions and garlic,cooked under chicken!

Recipe source: Denise Austin slimming program