Chicken Dhansak Curry

A traditional high-protein Indian curry made with chicken thighs, red split lentils, and spices served over wholegrain rice.

Estimated Nutrition

Per Serving Total
Calories 457 kcals 1828 kcals
Carbohydrates 59.5 grams 238 grams
Fat 8.5 grams 34 grams
Protein 35.6 grams 142.4 grams
Cook Time
45 mins
Produces
4 people
Allergies
Vegetarian
Vegan
Dairy Free
Gluten Free

Ingredients

Dairy
150
g
GrainsCereals
200
g
Wholegrain Rice
Long grain
LegumesPulses
100
g
Red Split Lentil
Dried, rinsed and drained
Liquids
600
ml
Chicken Stock
Made with 1 stock cube
Meat
6
piece
Chicken Thigh
Boned, skinned and all visible fat removed
NutsSeeds
2
clove
Garlic
Crushed
0.5
tsp
2
piece
1
tbsp
Coriander
Roughly chopped fresh leaves
OilsFats
1
spray
Cooking Spray
Low-calorie
Vegetables
2
piece
Onion
Finely chopped
20
g
Ginger
Finely grated
400
g
Tomato
Tinned, chopped

Steps

  • Spray a pan with oil and cook chopped onions over medium heat for five minutes until softened.
  • Halve the chicken thighs and add them to the pan for two minutes.
  • Stir in garlic, ginger, garam masala, and chilli powder for several seconds.
  • Add tomatoes, 600ml chicken stock, lentils, and bay leaves to the pan.
  • Simmer gently for 35 minutes until the chicken is tender and lentils have broken down.
  • Cook the rice in boiling water for 25 minutes before the curry is finished.
  • Season the curry to taste and serve with rice, yoghurt, and coriander.