
4.2 from 120 votes
Prawn Dhansak
This one-pot Dhansak curry with red lentils and shrimp (prawns) makes a delicious and protein-packed family meal. Slimming World Friendly with minor modifications. Serve with rice and naan bread or simply on its own.
Prep Time
5 mins
Cook Time
5 mins
Total Time
35 mins
Servings: 4 servings
Calories: 469 kcal
Course:
Main Course
Cuisine:
Indian
Ingredients
- 2 tbsp vegetable oil or ghee for frying or use low calorie cooking spray
- 2 onions peeled and finely diced
- 4 garlic cloves minced
- 2 tbsp fresh ginger peeled and finely diced
- 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 mild curry powder
- 1 tsp salt
- 1 tsp ground turmeric
- 1 tsp ground cinnamon
- 200 g | 1 cup red lentils rinsed
- 450 g | 1 pound raw peeled prawns (shrimp) defrosted if frozen
- 400 g | 14oz tinned chopped tomatoes or you can use 3 fresh tomatoes, chopped
- 1 tbsp tomato paste
- 625 ml | 2 1/2 cups vegetable stock more if needed
- 400 g | 14oz tin pineapple chunks in juice or fresh pineapple (OPTIONAL)
- 1/2 lemon juice only
- 2 tbsp fresh coriander (cilantro), chopped to garnish
- pinch red chilli 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.
Cup of Yum
Notes
- This curry is suitable for Slimming World with very minor modifications – using cooking spray such as Fry Light instead of oil, sweetener instead of sugar and fresh pineapple instead of tinned.
- This curry is suitable for Slimming World with very minor modifications – using cooking spray such as Fry Light instead of oil, sweetener instead of sugar and fresh pineapple instead of tinned.
- Not only is this curry FREE, it’s also very filling and satisfying. Make a large batch so you can enjoy the leftovers, it tastes even better the following day. Serve over brown rice to up the fibre content!
- Not only is this curry FREE, it’s also very filling and satisfying. Make a large batch so you can enjoy the leftovers, it tastes even better the following day. Serve over brown rice to up the fibre content!
Nutrition Information
Calories
469kcal
(23%)
Carbohydrates
70g
(23%)
Protein
31g
(62%)
Fat
9g
(14%)
Saturated Fat
1g
(5%)
Cholesterol
142mg
(47%)
Sodium
2069mg
(86%)
Potassium
1134mg
(32%)
Fiber
21g
(84%)
Sugar
26g
(52%)
Vitamin A
785IU
(16%)
Vitamin C
35.7mg
(40%)
Calcium
179mg
(18%)
Iron
6.6mg
(37%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 469
% 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.