• Home
  • About me
  • WORK WITH ME
  • Recipes
  • PRIVACY POLICY

Supergolden Bakes

Sweet, savoury and everything in between

You are here: Home / Lunch, Dinner and Side Dishes / One-Pot Recipes / Prawn Dhansak | Slimming Friendly Curry

Prawn Dhansak | Slimming Friendly Curry

June 14, 2019 by Lucy Parissi 17 Comments

Jump to Recipe Jump to Video

Prawn Dhansak is a an easy and protein-packed curry recipe that’s ready in just 30 minutes. Picture king prawns delicately cooked with red lentils, garlic, ginger, tomatoes and fragrant spices – so YUM! This Slimming friendly curry will soon become one of your favourite dishes.

Love curries? Try my Lamb Dhansak and Chicken Jalfrezi!

As an Amazon Associate I earn from qualifying purchases. FOR MORE INFORMATION, PLEASE CHECK OUT MY DISCLOSURE
Bowl of prawn Dhansak curry garnished with coriander leaves

Comfort food that’s good for you AND diet friendly? Look no further than this prawn curry recipe! Prawn Dhansak hits all the right notes: filling but healthy, quick and suitable for Slimming World too.

Red lentil based curries are brilliant for weekday meals as they cook really quick. Dhansak curries can be made with red meat, chicken or prawns and this version is probably the quickest, ready in just 30 minutes.

I first published this recipe several years ago but now I have updated with more comprehensive instructions, Slimming World modifications, step photos plus a recipe video. 

DHANSAK INGREDIENTS

  • Raw king prawns (shrimp) defrosted
  • Onions and garlic
  • Green chillies, finely diced
  • Fresh  ginger, very finely grated using a Microplane
  • Spices: mustard seeds, cardamom pods, mild curry powder, turmeric, cinnamon, chilli powder
  • Tomatoes: you can use fresh diced tomatoes or tinned chopped tomatoes and tomato paste
  • Red lentils: always rinse before using
  • Pineapple: I used to add pineapple chunks in this Dhansak as my kids loved them. You can use or not, up to you!

How to defrost prawns

You can use raw or frozen prawns in this simple curry recipe, I usually prefer frozen ones as they are just a little bit cheaper and easier to source. Most raw prawns you find in supermarkets have been frozen first after all, even if they are on sale as ‘fresh’. Note this if you are planning to freeze this recipe: you can only freeze it if you are using FRESH prawns or shrimp.

Luckily frozen prawns are easy and quick to defrost – simply place in a bowl and cover with cold water. Stir the prawns, drain the water and repeat a couple of times. Leave for up to 10 minutes then drain and use.

By the way if you are asking yourself if prawns and shrimp are the same thing they are, technically, slightly different. Fear not if you wanted to make a shrimp curry you are in the right place. You can use large (sometimes called jumbo) prawns or shrimp in this recipe.  

Table set with a bowl of shrimp curry garnished with fresh cilantro

A SLIMMING FRIENDLY CURRY

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, if you are using it at all.

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!

How to make prawn Dhansak

Take a look at this step by step tutorial – please note you will find the full recipe, including ingredients in the recipe card at the end of this post.

STEP 1. 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.
* If you are making a slimming curry you can dry fry the spices in a non-stick pan instead and use low calorie cooking spray (Fry Light) to cook the onions.

Frying spices for Indian curry in a large casserole

STEP 2. Lower the heat and add the chopped onions. Cook for 5 minutes, stirring to coat in the fragrant spices, until softened.

Cooking onions in a large pan

STEP 3. Add the ginger, garlic, bay leaves and chillies and cook for a further 2 minutes, stirring.

Adding ginger garlic and chillies to prawn dhansak curry

STEP 4. Add the red lentils and stir. Add the stock, tomatoes, tomato paste, pineapple (if using), and sugar or sweetener.

STEP 5. Bring to the boil. Lower the heat, partially cover the pan  and simmer, stirring occasionally, until the lentils are quite soft – about 20 minutes.

Collage pin showing how to make Indian shrimp curry step by step

STEP 6. 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.

STEP 7. Check the seasoning and adjust if needed. Garnish with chopped coriander (cilantro) and red chilli flakes. Serve over basmati rice or simply on its own.

Bowl of Dhansak against a rustic dark background

TIPS AND FAQS

  • What to serve with Prawn Dhansak: serve your curry over basmati rice with a little Greek yoghurt if you like.
  • How long can I keep in the fridge? cool the curry completely and store in the fridge for up to three days. You might need to add a little water when reheating as the curry is quite thick. 
  • Do not freeze this curry unless you use FRESH PRAWNS when you make it. Check the prawns haven’t been frozen and then sold as ‘fresh’ first. Cool completely after cooking, divide into suitable containers and freeze for up to a month. Defrost overnight in the fridge and heat on the stove, adding a little water if needed. Make sure the curry is piping hot all the way through before serving.

LOOKING FOR MORE SLIMMING WORLD RECIPES? Browse all my delicious syn-free or low-syn recipes HERE.
JOIN MY SLIMMING RECIPES GROUP I have created a dedicated Facebook group for slimming recipe ideas, tips and support. Would love to see you there!

Bowl of prawn curry garnished with coriander leaves

Prawn Dhansak

Lucy Parissi | Supergolden Bakes
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.
4.13 from 33 votes
Print Pin Rate
Course: Main Course
Cuisine: Indian
Keyword: Dhansak, Prawn Curry, Prawn Dhansak, Shrimp curry, Slimming World Curry
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Servings: 4 servings
Calories: 469kcal

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.

Video

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.
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!
––––––
Please note I am not affiliated in any way with Slimming World. Syn values are based on the Slimming World online calculator.
––––––
Nutritional information is always approximate, and will depend on quality of ingredients and serving sizes.
 

Nutritional Info

Calories: 469kcal | Carbohydrates: 70g | Protein: 31g | Fat: 9g | Saturated Fat: 1g | Cholesterol: 142mg | Sodium: 2069mg | Potassium: 1134mg | Fiber: 21g | Sugar: 26g | Vitamin A: 785IU | Vitamin C: 35.7mg | Calcium: 179mg | Iron: 6.6mg
Tried this recipe?Mention @supergolden88 or tag #supergoldenbakes!

ALL IMAGES AND CONTENT ON SUPERGOLDEN BAKES ARE COPYRIGHT PROTECTED. IF YOU WISH TO SHARE THIS RECIPE, THEN PLEASE DO SO BY USING THE SHARE BUTTONS PROVIDED. DO NOT SCREENSHOT / POST RECIPE OR CONTENT IN FULL.

FOLLOW ME ON SOCIAL MEDIA
  • Facebook
  • Twitter
  • Instagram
  • YouTube
  • Pinterest
  • Email

Filed Under: Fish and seafood, Lunch, Dinner and Side Dishes, One-Pot Recipes, Slimming Friendly Recipes Tagged With: seafood

« Keftedes – Greek Meatballs
Chocolate Martini »

Never Miss A Post!

Subscribe to get the all the latest tasty goodness delivered to your inbox!

Comments

  1. Harvey Read says

    October 2, 2020 at 5:22 pm

    5 stars
    Thanks for the recipe! I loved this dish very much.

    Reply
  2. Georgina says

    September 25, 2020 at 5:27 pm

    5 stars
    Fantastic recipe. Simple yet effective!
    I did not add the pineapple and the curry had the perfect balance between flavours and spice.
    Highly recommended. I paired it with home-made coconut rice.

    Reply
  3. Zar says

    February 19, 2017 at 9:14 pm

    Tasted too sweet with the pineapple for my taste. I probably wouldn’t use it (or at least a lot less) next time.

    Reply
    • Lucy Parissi says

      February 20, 2017 at 7:44 am

      I guess it depends on how sweet your pineapple is – never overly sweet in the UK and I usually used tinned. But yes totally up to your preference – you can leave it out altogether

      Reply
  4. Unknown says

    July 6, 2016 at 1:56 am

    5 stars
    This recipe, while it has a number of ingredients, was easy to prepare and tasted great. It was sweet but not overly spicy like some Indian foods can be. The total cost for this meal was less than $20. It feed a family of 4 and we had left-overs.

    Reply
  5. Linda Hildebrand says

    January 26, 2016 at 3:55 pm

    Looks wonderful but lentils and pineapple are not low carb.

    Reply
    • Lucy Parissi says

      January 26, 2016 at 3:58 pm

      Fair enough – but much lower in carbs than most curries which are normally served with rice and contain a lot of ghee.

      Reply
  6. Honest Mum says

    January 11, 2015 at 10:42 pm

    5 stars
    Utterly beautiful and so healthy too x

    Reply
  7. Sarah Fennel says

    January 5, 2015 at 3:54 pm

    Gorgeous photos as always, Lucy. I've never had prawl dhansak, but if passed a bowl right now I would devour it! Happy New Year to you and yours 🙂

    Reply
  8. Emma Paterson says

    January 5, 2015 at 10:31 am

    5 stars
    Do you have details of calories per serving for this one? Not sure what to pop into my calorie counter app. Thanks!

    Reply
    • Lucy Parissi says

      January 5, 2015 at 11:46 am

      Hi Emma – I am sorry I am not able to calculate the calories for you. According to a website Chicken Dhansak is 750 calories per serving (as takeaway). I imagine homemade Prawn Dhansak (which doesn't contain ghee or other high fat ingredients) is significantly lower in calories overall.

      Reply
  9. Jen Price says

    January 4, 2015 at 6:21 pm

    I love prawns in a curry and this one looks gorgeous with all of it's bright colours, one pot cooking is always a winner too.

    Reply
  10. Hannah Hossack-lodge says

    January 4, 2015 at 1:50 pm

    5 stars
    Your photos are stunning (as always!) And it sounds delicious, exactly the kind of thing I like to eat 🙂 I will definitely be giving this a go. As for exercise videos, I like fitness blender http://www.fitnessblender.com/v/full-length-workouts/ they are free and have a really wide range of workouts 🙂

    Reply
    • Lucy Parissi says

      January 4, 2015 at 1:54 pm

      Thanks Hannah – this curry is really delicious… Thanks so much for the exercise video recommendation it looks really good!

      Reply
  11. Thalia @ butter and brioche says

    January 4, 2015 at 8:20 am

    Never have I heard of prawn dhansak before.. but after seeing how incredibly flavoursome and tasty it looks, I definitely need to try out the recipe. I always pick up delicious ideas after visiting your site Lucy! x

    Reply
  12. Kate Glutenfreealchemist says

    January 3, 2015 at 5:39 pm

    5 stars
    This was so tasty!!

    Reply
    • Lucy Parissi says

      January 3, 2015 at 5:42 pm

      I love it! I think curries will feature heavily in my diet I have bookmarked a few recipes I am very excited about.

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




HEY, NICE TO MEET YOU!

Picture of Lucy ParissiHi, I am Lucy Parissi, the recipe developer, food  photographer and author behind Supergolden Bakes. If you are looking for easy sweet and savoury recipes that are packed with flavour you have come to the right place!  READ MORE

  • Facebook
  • Instagram
  • Pinterest
  • Tumblr
  • Twitter

Slow Cooker Recipes

More Posts from this Category

As Seen In…

Collage of brand logos, including Cosmopolitan, BuzzFeed, Chowhound, MSN, Elle, and Redbook
This site uses cookies: Find out more.