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.

Overhead close-up view of a classic Indian wok with chicken and lentils, garnished with fresh cilantro, lemon slices, and accompanied by triangular servings of naan bread.
Healthy Twist: Indian Chicken Dhansak, Your High-Protein Fix!

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.

Bird's-eye view of an Indian wok with chicken, lentils, cilantro, lemon, naan, styled on a tray with dupatta scarf and nearby flowers.

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.

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Ingredients

Here’s what you need to this homemade curry with lentils:

Round tray with vibrant ingredients: chicken breasts, tomatoes, lentils, spices, aromatics, styled around a pink dupatta scarf, and flowers.

To set you up for success, here’s a visual guide to how some of the prepped ingredients should look:

Chicken cubes on a wooden board with a nearby knife.
Cut the chicken breasts into large cubes to maintain their integrity during cooking and prevent them from falling apart.
Wooden board featuring two ramekins of chopped onion and jalapeno, accompanied by chopped cilantro nearby.
By finely chopping the onion, jalapeno, and cilantro, you release their flavours without leaving large chunks.

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:

A glass container with marinated chicken breast cubes on a wooden board.
Step 1: Combine chicken, curry powder, turmeric, salt, and lemon juice. Let it marinate for at least 45 minutes, ideally overnight, for the flavours to infuse.

Prepare the tomato sauce:

Chopped garlic in a pan on a mobile cooktop, surrounded by spice-filled ramekins and fresh tomatoes.
Step 2: In a pan, heat oil, and sauté garlic until aromatic.
Baby tomatoes and chopped garlic in a pan on a mobile cooktop, surrounded by spice-filled ramekins and fresh tomatoes.
Step 3: Add baby tomatoes and cook (uncovered) until they turn mushy.
Tomato sauce topped with salt and pepper in a pan on a mobile cooktop, surrounded by herbs and fresh tomatoes.
Season with oregano, pepper, and salt. Mash the tomatoes with a spatula until thick – like jam. Set this aside before beginning the Dhansak curry.

Cooking the Dhansak curry:

Pot on a portable surface, holding chopped onion and jalapeno for cooking.
Step 4: Prep aromatics. In a pot, heat oil and temper curry leaves with onions, ginger, and jalapeño.
Pot on a portable surface, holding marinated cubes of chicken breast with chopped onion and jalapeno.
Step 5: Add the marinated chicken to the pot and stir to coat.
Pot on a portable surface, holding marinated cubes of chicken breast sprinkled with red spices.
Then, stir in curry and chilli powder, stir and cook covered for 10 minutes on low heat.
Pot on a portable surface, holding marinated cubes of chicken breast topped with red thick tomato sauce.
Step 6: Add tomato sauce with half a cup of water, and continue to cook covered for another 10 minutes.
Pot on a portable surface, holding marinated cubes of chicken breast topped with cooked brown lentils.
Step 7: Introduce the cooked lentils (canned) to the chicken-sauce mixture. Stir, cover, and cook for an additional 5 minutes to blend the flavours.
Pot on a portable surface, holding curry topped with chopped cilantro.
Step 8: Garnish with garam masala and fresh cilantro before serving with your choice of grain, be it roti, naan, or rice.
Curry in an Indian wok with naan, accented by a pink scarf and flowers, captured in a perspective shot.

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.

Perspective view of chicken and lentils, garnished with fresh cilantro, lemon slices styled with a pink dupatta scarf.

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!

Desi~liciously Yours, Shahzadi

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Bird's-eye view of an Indian wok with chicken, lentils, cilantro, lemon, naan, styled on a tray with dupatta scarf and nearby flowers.
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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
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
  • 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 powder. 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.

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