bowl. Pour over the contents of the pan. Sprinkle with the sesame seeds and serve. 6. Spiced tomato dal A huge, filling bowl of soup, with red lentils for heft. I'd be tempted to add a shake of smoked paprika at the end, although it's not in keeping with the Indian spicing. Boys' perk: a poppadom (37 cals). Ingredients tsp vegetable oil (20 cals) 80g red onion, thinly sliced (28 cals) tsp turmeric powder (0 cals) tsp black mustard seeds (optional) (0 cals) ?tsp ground cumin seeds (0?cals) a pinch of dried chilli flakes (optional) (0 cals) 1 clove garlic, chopped (5 cals) 500g tomatoes, chopped (105 cals) 20g red lentils (72 cals) 3 tbsp coriander leaves, chopped (1 cal) 1 tbsp Greek yogurt (17 cals) Total: 248 cals  Heat the oil in a saucepan, add the onion and cook until soft and lightly browned.  Stir in the turmeric, cumin, mustard seed and chilli flakes (if you are using them) and cook gently for another minute.  Add the garlic, tomatoes and lentils. Stir in 500ml water and a fat pinch of salt. Simmer for about half an hour, topping up with water if necessary, until the lentils are swollen and collapsing.  Taste and adjust the seasoning. Mix the yogurt with 1-2 tbsp water to make a pouring consistency. Eat the soup scattered with coriander and drizzled with yogurt. 7. Slip sole with lemongrass dipping sauce You could make this dish using a white fish fillet weighing