Prawn Dhansak
User Reviews
4.2
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Prep Time
5 mins
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Cook Time
30 mins
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Total Time
35 mins
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Servings
4 servings
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Calories
469 kcal
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Course
Main Course
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Cuisine
Indian
Prawn Dhansak
Description
This Prawn Dhansak recipe starts by frying mustard seeds, cardamom pods, curry powder, ginger, and green chili in oil or ghee until fragrant and the mustard seeds pop. Onions and garlic are softened before adding rinsed red lentils and liquids including vegetable stock, chopped tomatoes, and tomato paste.
Pineapple chunks contribute a touch of sweetness alongside optional brown sugar, while turmeric and cinnamon add warmth and depth. The lentils cook until tender, thickening the curry. Prawns and lemon juice are stirred in last and cooked briefly to prevent overcooking, maintaining their texture.
This curry provides a filling, flavorful meal often served over rice. It benefits from simmering for lentils to soften and flavors to meld. The inclusion of sweet pineapple gives a subtle contrast to savory spices. Garnishing with fresh coriander and optional red chili flakes adds freshness and heat to taste.
Minor modifications such as using cooking spray instead of oil or sweetener substitutes make it suitable for various dietary approaches. Leftovers improve in flavor the next day, and the dish pairs well with brown rice to increase fiber and satisfy appetite.
Ingredients
- 2 tbsp vegetable oil or use low calorie cooking spray, or ghee, for frying
- 2 onion peeled and finely diced
- 4 garlic minced, cloves
- 2 tbsp ginger peeled and finely diced, fresh
- 1 tbsp light brown sugar or sweetener for SW version (optional)
- 1 green chilli finely diced
- 4 cardamom pods lightly crushed
- 2 tsp mustard seeds
- 2 tsp curry powder mild
- 1 tsp salt
- 1 tsp Turmeric ground
- 1 tsp ground cinnamon
- 200 g red lentils rinsed, 1 cup
- 450 g prawns defrosted if frozen, raw, peeled, 1 pound, aka shrimp
- 400 g chopped tomatoes or you can use 3 fresh tomatoes, chopped, 14oz canned
- 1 tbsp tomato paste
- 625 ml vegetable stock more if needed, 2 1/2 cups
- 400 g pineapple chunks or fresh pineapple (OPTIONAL, 14 oz tin, in juice
- 1/2 lemon juice only
- 2 tbsp Coriander to garnish, fresh, chopped; aka cilantro
- pinch red chili flakes to garnish
Instructions
- Heat the oil (or use ghee for a more authentic version) in a large pan. Fry the spices, ginger and chillies for a couple of minutes over medium-high heat until the mustard seeds start to pop.Take care the spices don’t burn. SLIMMING WORLD VERSION: Dry fry the spices in a non stick pan until aromatic.
- Lower the heat and add the chopped onion and garlic. Cook for 5 minutes until softened.SLIMMING WORLD VERSION: use low calorie cooking spray instead of oil.
- Add the ginger, garlic and chillies and cook for a further 2 minutes.
- Add the red lentils and stir. Add the stock, tomatoes, tomato paste, pineapple (if using), and sugar (or sweetener).
- Bring to the boil. Lower the heat, partially cover the pan and simmer, stirring occasionally, until the lentils are quite soft - about 20 minutes.
- Add the prawns and lemon juice and stir them in. Cook for a further 5 minutes. Check if you need to top up with water if the pan is too dry and food is sticking.
- Check the seasoning and adjust if needed. Garnish with chopped coriander (cilantro) and red chilli flakes.
- Serve with basmati rice and naan bread or simply on its own.
Notes
- Using cooking spray instead of oil and sweetener instead of sugar helps adapt this dish for Slimming World diets.
- Fresh pineapple can be used in place of canned to reduce added sugars.
- Make a large batch, as the curry tastes even better the following day and keeps well when reheated.
- Serve with brown rice to add fiber and enhance the meal's nutritional value.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 469 kcal
% Daily Value*
| Calories | 469kcal | 23% |
| Carbohydrates | 70g | 23% |
| Protein | 31g | 62% |
| Fat | 9g | 14% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 142mg | 47% |
| Sodium | 2069mg | 86% |
| Potassium | 1134mg | 24% |
| Fiber | 21g | 84% |
| Sugar | 26g | 52% |
| Vitamin A | 785IU | 16% |
| Vitamin C | 35.7mg | 40% |
| Calcium | 179mg | 18% |
| Iron | 6.6mg | 37% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.2
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