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Looking for an easy and healthy weeknight curry? Skip the takeout, and make this high-protein Chicken Dhansak with lentils. Packed full of flavour, this restaurant-style curry blends the richness of lentils with authentic South Asian spices for a satisfying family meal. Sprinkle with fresh cilantro for that perfect garnish.
“Absolutely fabulous! I’ve never used lentils before, I am blown away and will make this many more times. I’m recently diagnosed with diabetes, with these recipes I am eating the best food ever! Thank you!” ~Denise Lamontagne
Speaking of South Asian main dishes, have you ever tried the creamy indulgence of an Indian butter chicken recipe? It’s a classic that never disappoints. And for those seeking convenience without compromising taste, there’s the quick and easy chicken korma. These dishes, alongside the Chicken Dhansak with lentils, showcase the vibrant and diverse flavours of South Asian cuisine
As a dietitian and certified diabetes educator, I’m on a mission to bust the myth that Pakistani and Indian cuisine is automatically a villain for your arteries and blood sugar! These mouthwatering dishes can absolutely be part of a heart smart and delicious meal plan.
What is Chicken Dhansak?
For the longest time, I envisioned Chicken Dhansak as an intricate, almost regal dish, shrouded in complexity. How mistaken I was! After numerous experiments and tests, I’ve crafted an approachable yet utterly luxurious chicken and lentils curry. It’s a tantalizing blend of flavours that invites you to savour every exquisite bite without the perceived royal airs.
Originating from the Parsi community, it’s a fusion dish blending Persian and Indian culinary traditions. Traditionally made with mutton or lamb, it evolved to include chicken marinated in a mix of spices. Lentils, cooked to a creamy consistency and spiced with cumin, coriander, cinnamon, and more, form the base.
Chicken Dhansak harmonizes various elements, individually cooked to perfection before being simmered together to create a flavorful fusion.
Nutrition highlights
This homemade curry is packed with nutrients and nourishing ingredients, including:
- Fibre from the lentils promotes digestive health and satiety. Just one serving nearly meets your daily recommended fibre intake.
- Zinc from the chicken supports immune function and metabolism.
- Protein from the lentils and chicken is essential for muscle repair and overall body function. A serving of this curry provides 34 g.
- Iron: Loaded with iron, a single serving of this dish fulfills almost 40% of your daily iron needs, helping to keep you energized and healthy.
- Lycopene from tomatoes offers antioxidants that benefit heart health and may reduce the risk of certain diseases, like type 2 diabetes.
Immune-Supporting Meal Plan
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Ingredients
Here’s what you need to this homemade curry with lentils:
To set you up for success, here’s a visual guide to how some of the prepped ingredients should look:
Tomato sauce
I absolutely adore my luscious, jam-like tomato sauce—it’s the secret to infusing this curry with an indulgent, luscious texture and rich flavour. To recreate this recipe, gather these ingredients:
- Olive oil
- Fresh garlic
- Baby tomatoes
- Oregano
- Black pepper
- Sea salt
Chicken curry
- Chicken breast (skinless and boneless)
- Curry powder
- Turmeric
- Salt
- Lemon juice
- Olive oil
- Curry leaves
- Onion
- Fresh ginger
- Jalapeno
- Curry powder
- Chilli powder
- Brown lentils (canned)
- Fresh cilantro
- Garam masala
How to make it
Marinate the chicken:
Prepare the tomato sauce:
Cooking the Dhansak curry:
Cooking method tips
- Maintain a medium heat throughout most, if not all, of the cooking process. Higher temperatures risk burning the flavorful curry base.
- Limit stirring to avoid breaking the chicken pieces and prevent the lentils from turning mushy. Gentle handling preserves their texture and integrity.
Food safe storage
Once your chicken curry is cooled, store leftovers in an airtight container, and refrigerate to keep food safe and maintain its freshness. Consume within three days.
If you try this Indian chicken and lentils curry recipe, I would love to hear from you! Leave a comment, rate it, or share a photo and hashtag with #desiliciousrd on Instagram. Seeing your creations makes my day!
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Healthy Indian Chicken Dhansak with Brown Lentils
Video
Ingredients
Chicken marinade
- 2 chicken breasts, 600 g, skinless, boneless, cut into large cubes
- 1 tbsp curry powder
- 1 tsp turmeric
- 1 tsp sea salt
- ½ lemon, juice
Chicken curry
- 1 tbsp olive oil, extra virgin
- 6 curry leaves, dried or fresh
- 1 onion, large, finely chopped
- ½ inch ginger, fresh, grated
- 1 jalapeno, large, deseeded, finely chopped
- 1 tbsp curry powder
- 1 tsp chilli powder
- 2 cups tomato sauce
- ½ cup water
- 2 cups brown lentils, cooked, canned
- 1 tsp garam masala
- ½ cup cilantro, fresh, finely chopped
Instructions
Chicken marinade
- Combine diced chicken with curry powder, turmeric, salt, and lemon juice. Marinate for at least 45 minutes or ideally overnight. Make the tomato sauce and set it aside.
Chicken curry
- Heat oil in a pot. Temper curry leaves, onions, ginger, and jalapeño.
- Add marinated chicken and stir until coated. Mix in curry and chilli powders. Cover and cook on low heat for 10 minutes.
- Pour in the homemade tomato sauce with 1/2 cup water. Continue cooking covered for another 10 minutes.
- Add cooked lentils to the chicken-sauce mixture. Stir, cover, and cook for an additional 5 minutes to blend the flavours.
- Garnish with garam masala and fresh cilantro.
Notes
Cooking method tips
- Maintain a medium heat throughout most, if not all, of the cooking process. Higher temperatures risk burning the flavorful curry base.
- Limit stirring to avoid breaking the chicken pieces and prevent the lentils from turning mushy. Gentle handling preserves their texture and integrity.
Food safe storage
- Once the curry is cooled, store leftovers in an airtight container, and refrigerate to keep food safe and maintain its freshness. Consume within three days.
Nutrition Information:
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It’s perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
Absolutely fabulous! I’ve never used lentils before, I am blown away and will make this many more times. I’m recently diagnosed with diabetes, with these recipes I am eating the best food ever! Thank you!
Hello Denise, Wow, I am so so happy to hear such kind and gracious feedback! This is one of my fave chicken curry recipes because it’s so flavourful and super satisfying too. I am glad that your lentil experience has been a positive one!! You’ll find heaps of lentil love on here 🙂 Warmly, Shahzadi
this sounds amazing! Love the Persian and Indian combination