The Chicken Dhansak recipe is a cherished dish within Parsi cuisine, renowned for its unique blend of flavors and textures. We have love the dish but not the usual 1000+ calories, so we modified the recipe to keep the ingredients and lose none of the flavor. Our dish merges the Persian and Indian origins with healthy eating.
Typically prepared with ghee, oils, sugar and often pineapple. We have removed those and now you’ll find tender chicken pieces, lentils, and the full array of aromatic spices. This recipe stands out for its balance of tastes and textures. You’ll find a wholesome dish and healthy meal for families.
The Chicken Dhansak Recipe Origin Story.
The evolution of the Dhansak is attributed to the Parsi community in India. The intermingling of spices reflects a culinary journey of Persian and Indian origins.
The recipe has a rich history that can be traced back to ancient Persian influences. Its roots lie in the culinary traditions brought to India by Zoroastrian migrants who fled Persia to escape religious persecution. These migrants, known as the Parsis, settled primarily in the coastal regions of India, especially in Gujarat and Maharashtra.
The Parsi community has adapted the traditional Persian recipe, infusing it with Indian spices and local ingredients, and creating a distinctive dish that blends both Persian and Indian influences.
The Meaning of Dhansak
Dhansak translates to “spiced lentils,” originally thought to be vegetarian. It is a dish that showcases the Parsi’s resourcefulness utilizing ingredients they found available in their new homeland. This lead to the addition of meat and the predominantly Indian spice cumin and coriander.
Modern adaptations
If you search online you’ll find a host of interpretations of the Dhansak recipe. Meats used often include lamb and chicken with recent Western variations using beef, venison and even rabbit. But the most commonly found ingredient is tinned pineapple. Now I am no food snob, but I can testify that, like pizza, the pineapple has no place in this dish.
I believe the pineapple found its way into the dish as a way to provide sweetness and replace the usual addition of sugar. Perhaps a misguided early attempt to make it healthy. This substitution has stuck, and has become an almost curry house institution. If you enjoy the addition of pineapple you can still add it to our recipe with the understanding it will add calories, especially the tinned variety.
The Healthy Chicken Dhansak Recipe
Chicken Dhansak – All the flavor without the fat
Ingredients
1 brown onion (peeled and roughly chopped)- 2 tbsp ginger root (peeled and chopped)
- 2 cloves garlic (crushed)
- 1 green chili (sliced)
- ½ tsp
 turmeric
- 2 tsp ground cumin
- 2 tsp
 ground coriander
- 2 green cardamom pods (lightly bruised)
- 14 oz. chicken breast (skinless and diced)
- ¼ cup red lentils
- 14 oz. Tomatoes (tinned)
- 1 cup chicken stock
- 1 bunch cilantro (chopped)
- ½ tsp vegetable oil
- 1 pinch sea salt
Method
- Prepare the 1 brown onion (peeled and roughly chopped), 2 tbsp ginger root (peeled and chopped), 2 cloves garlic (crushed) and 1 green chili (sliced). Then place it in a blender and grind it to a smooth paste. This is quite a dry paste and you may be tempted to add water. There should be sufficient liquid in the onion so only add a little water if its really needed.1 brown onion peeled and roughly chopped, 2 tbsp ginger root peeled and chopped, 2 cloves garlic crushed, 1 green chili sliced
- Heat ½ tsp vegetable oil in a pan. Once hot reduce to a medium heat. Add the paste and 1 pinch sea salt. Fry the paste for 5 to 10 minutes or until the onions are translucent and beginning to turn golden.½ tsp vegetable oil, 1 pinch sea salt
- Add the 2 tsp
 ground coriander, 2 tsp ground cumin, ½ tsp
 turmeric and 2 green cardamom pods (lightly bruised) to the paste and fry for a minute. Then add the 14 oz. chicken breast (skinless and diced) and the ¼ cup red lentils. Fry until the chicken is sealed and slightly browned. Approximately 5 minutes½ tsp
 turmeric, 2 tsp ground cumin, 2 tsp
 ground coriander, 2 green cardamom pods lightly bruised, 14 oz. chicken breast skinless and diced, ¼ cup red lentils
- Add the 14 oz. Tomatoes (tinned) and 1 cup chicken stock. Bring the Dhansak to a simmer and then cover. Cook gently for 20 minutes until the lentils are tender and the chicken is cooked through. Scatter with the chopped 1 bunch cilantro (chopped) to serve.14 oz. Tomatoes tinned, 1 cup chicken stock, 1 bunch cilantro chopped
Nutrition
Notes
- You can substitute chicken with lean beef or lamb.
- If you don’t have a brown onion you can replace with yellow, white or shallots.Â
- For spice lovers add some chopped red chili as a garnish. Gives a delicious extra hit of spice!
Private Notes
Tried this recipe?
Mention @HealthyNatured or tag #healthynatured!Serving Suggestions and Traditional Accompaniments
Here are some serving suggestions and traditional accompaniments of Chicken Dhansak:
Serving Suggestions
- Rice: Serve chicken dhansak over a bed of steamed basmati rice or with jeera (cumin) rice for added flavor.
- Puri or Roti: Pair with hot puris (fried bread) or whole wheat roti for a hearty meal.
- Salad: A simple salad with cucumbers, tomatoes, and onions can provide a refreshing contrast to the richness of the dish.
If you are following a weight loss diet our suggestion for lunch is salad and a whole wheat roti. For dinner the salad and a serving of steamed basmati rice.
Traditional Accompaniments
The following side dishes are the usual accompaniments to Chicken Dhansak:
- Red chili and cilantro: Finely diced red chili and torn fresh cilantro leaves (known as coriander in many countries) sprinkled on top to garnish.
- Garam Masala: A sprinkle of garam masala on top before serving enhances the flavors.
- Chutney: A side of tangy chutney, such as mango or coriander chutney, complements the dish well.
- Papad: Crisp papad (thin lentil wafers also called papadums) add a crunchy texture to the meal.
- Yogurt: Serve with a side of plain yogurt or raita to balance the spices.
Dietary Considerations
The serving suggestions and accompaniments enhance the Chicken Dhansak recipe, and can be prepared without additional oil or fats. This helps ensure the dish remains healthy. But for some diets consider the following:
- Low carbohydrate diets: Avoid rice, breads and papad. Enjoy salad yoghurt, garam masala, red chili and cilantro.
- Low Calorie diets: Be mindful of the serving size and avoid chutneys
The Enduring Legacy of Dhansak
Chicken Dhansak, with its rich tapestry of flavors and history, continues to hold a prominent place in traditional and contemporary cuisine. Originating from the Parsi community in India, this dish has moved beyond local roots, becoming a beloved choice for many. Our healthy Chicken Dhansak recipe sees its evolve into a flavorful and healthy recipe.
Terrific, just as good as the full fat curry house offering