Go Back
–+ servings
RD Approved Badge - Balanced Meal
RD Approved Badge - Staying Power
Bird's-eye view of an Indian wok with chicken, lentils, cilantro, lemon, naan, styled on a tray with dupatta scarf and nearby flowers.
5 stars (2 reviews)

Get the Recipe:

Healthy Indian Chicken Dhansak with Brown Lentils

Prep Time: 15 minutes
Cook Time: 30 minutes
Marinate: 45 minutes
Total Time: 1 hour 30 minutes
Yield: 6 people
Print Recipe Pin Recipe
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.

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:

Calories: 413kcal (21%)Carbohydrates: 49g (16%)Protein: 34g (68%)Fat: 10g (15%)Saturated Fat: 1g (5%)Polyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.01gCholesterol: 48mg (16%)Sodium: 649mg (27%)Potassium: 1283mg (37%)Fiber: 23g (92%)Sugar: 6g (7%)Vitamin A: 1321IU (26%)Vitamin C: 50mg (61%)Calcium: 83mg (8%)Iron: 7mg (39%)

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.

Cuisine: Indian, pakistani, South Asian
Course: Main
Author: Shahzadi Devje
Did you make this recipe?Mention @desiliciousrd on Instagram or tag #desiliciousrd.