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What are Isoflavones?

Isoflavones are a type of Flavonoids that have strong anti inflammation qualities. Inflammation is the response to the body when processed foods are eaten or through external toxins like pollution and is the root of most diseases like obesity, Diabetic, Heart and Cancer.

Isoflavones are found in legumes and soy.

10 Isoflavones Rich Foods

10 Isoflavones Rich Foods
1. Moong Dal
2. Chana Dal
3. Toovar Dal
4. Masoor Dal
5. Urad Dal
6. Kidney Beans (Rajma)
7. Chick Peas (kabuli chana)
8. Black Beans
9. Broad Beans or Fava Beans
10. Soybeans



rajma recipe |Punjabi kidney bean curry |authentic Punjabi rajma | healthy rajma recipe | with amazing 20 images. Rajma is one of the most popular dishes in North India. In this authentic Punjabi rajma delicacy, cooked kidney beans is excitingly flavoured with a wide array of ingredients ranging from ginger and green chillies to tomatoes and onions, spices and masala powders too. Filling and nutritious, Rajma turns out beautifully when the Rajma is cooked in a thick tomato pulp with only basic spices. This Rajma is a favourite in Punjab and very popular amongst all age groups. My kids love Punjabi Rajma with some ladi pav and loads of raw onions on the side. Every Indian household has its own version of Rajma and this is our version of it. The method of making authentic Punjabi rajma is simple and if you have rajma soaked in advance you can prepare rajma super quickly. To make rajma, pressure cook soaked rajma for 3 whistles and do not drain the water and keep aside. Further, combine the green chillies, ginger and garlic in a mortal pestle (khalbhatta) and pound to a coarse paste, this freshly pounded ginger, garlic and green chillies will make the rajma more flavourful. Heat the oil and butter in a deep non-stick pan and add the cumin seeds. Add the onions and sauté on a medium flame for 2 minutes. Add the green chilli-garlic-ginger coarse paste and tomatoes, mix well and cook for 3 minutes. Add the chilli powder, coriander powder, turmeric powder, garam masala. Add the rajma along with the water, mix well and cook on a medium flame for 5 to 7 minutes, while mashing it lightly with a potato masher, while stirring occasionally. Add the dried fenugreek leaves and crush them between your palm to extract flavor and add fresh cream which will give rajma a creamy texture and mix well. Our authentic Punjabi rajma is ready to be relished!! However, you will be surprised to see that all these are everyday ingredients, which you do not have to go shopping for! Two final strokes that make this Punjabi kidney bean curry the rich delight that it is, are fresh cream and dried fenugreek leaves. I usually make rajma once a week for any meal of the day. Let’s see why we call this a healthy rajma recipe. Yes, the recipe does have some fresh cream and butter and they are healthy fats. The main ingredient rajma is a complex carb and rich in Fibre which helps in Lowering Cholesterol levels. Rajma is rich in Potassium which is critical for those with High Blood Pressure as it lessens the impact of sodium. You can have Punjabi kidney bean curry with any Indian bread or rice. Enjoy rajma recipe |Punjabi kidney bean curry |authentic Punjabi rajma | healthy rajma recipe | with detailed step by step photos and video below.

A fiery paste of dry red chillies, aromatic seeds and pungent ginger and garlic is at the heart of this Masalawali Toovar Dal. Although it sounds too hot, it actually ends up enjoyably semi-spicy, when this paste is combined with cooked toovar dal, baby onions and tomatoes, making the Masalawali Toovar Dal a wonderful accompaniment for any type of Rotis , Parathas or a bowl of hot rice.

masoor dal tadka recipe | masoor dal fry | kali masoor dal tadka | with 40 amazing images. masoor dal tadka is a comforting and flavorful Indian dal recipe. Learn how to masoor dal tadka recipe | masoor dal fry | kali masoor dal tadka | This masoor dal fry features red lentils cooked to a creamy perfection and tempered with aromatic spices like cumin, mustard seeds, and curry leaves. The tadka, or tempering, infuses the dal with rich flavors, elevating its taste to new heights. The magic lies in the tempering (tadka) - a sizzling blend of mustard seeds, cumin, garlic and chilli, which is poured over the dal, infusing it with a touch of smokiness and extra depth of flavor. kali masoor dal tadka is a simple yet satisfying dish that pairs perfectly with rice or roti, offering a warm and wholesome meal any day of the week. Garnish masoor dal fry with fresh coriander leaves and a squeeze of lemon juice. Traditionally enjoyed with warm, fluffy steamed rice, this wholesome and satisfying dish is a staple in many Indian households. pro tips to make masoor dal tadka recipe: 1. Don't overcook the tadka spices, otherwise it may burn. Once fragrant, immediately pour it over the dal to release their full flavor. 2. Chopped coriander leaves and a squeeze of lemon juice add a fresh finishing touch. 3. You can cook the dal using ghee for the richer flavour. Enjoy masoor dal tadka recipe | masoor dal fry | kali masoor dal tadka | with detailed step by step photos.

dahiwali toor dal recipe | healthy dahiwali tuwar dal | healthy toor dal | oil free toor dal | with 26 amazing images. Dahiwali toor dal is a simple everyday fare which pairs well with almost all types of Indian breads. Made with basic spices found in every household, this healthy dahiwali tuwar dal is quite nourishing. Learn how to make healthy toor dal. To make Oil free toor dal, soak toovar dal for 2 hours and then drain it. Add more water, salt and turmeric powder and pressure cook for 2 whistles. Then take a deep pan and dry roast the cumin seeds and onions for 1 to 2 minutes. Add the cooked dal and all the basic spices, curd-besan mixture and water, mix well and cook for 2 minutes. Serve it garnished with coriander. In this sumptuous healthy toor dal, low-fat curds provides a tangy twist to toovar dal without adding much to the calorie count. To get the best texture and flavour, make sure you add the curds after lowering the flame so that it does not curdle. Apart from being low in fat, the other good news is that the Dahiwali Toor Dal is a great bone builder as it is rich in calcium and protein. Nourish each and every cell and tissue of your body with this dal. Fair amounts of potassium and magnesium makes it a suitable addition for heart patients. Those on weight loss regime can also include this healthy dahiwali tuwar dal in their daily meals. The high protein will help boost metabolism and thus help achieve weight loss target. Enjoy dahiwali toor dal recipe | healthy dahiwali tuwar dal | healthy toor dal | oil free toor dal | with step by step photos.

The spiky flavour of white radish and the mellow, comforting nature of moong dal complement each other beautifully in this nutrient-dense dish. As it is low in sodium, radish is an apt ingredient for those with hypertension. Also try other low salt recipes like Cabbage Paneer Koftas in Makhani Gravy and Sprouts Kadhi .

palak toovar dal recipe | dal palak | healthy palak tuvar dal | pressure cooked dal palak | with 30 amazing images. palak toovar dal recipe | dal palak | healthy palak tuvar dal | pressure cooked dal palak is a simple dal brimming with nutrients. Learn how to make dal palak. To make palak toovar dal, combine the toovar dal, spinach, green chillies, ginger paste, turmeric powder, salt and 3 cups of water in a pressure cooker, mix well and pressure cook for 2 whistles. Allow the steam to escape before opening the lid. Blend the dal to a coarse mixture using a hand-blender. Keep aside. Heat the ghee in a broad non-stick pan, add the bayleaves, cloves, red chillies, cumin seeds and asafoetida and sauté on a medium flame for a few seconds. When the seeds crackle, pour the tempering over the cooked dal, add the chilli powder and coriander, mix well and cook on medium flame for 4 to 5 minutes, while stirring occasionally. Serve hot. Toovar dal has a knack of combining well with greens, providing the right mushiness without becoming gooey. In dal palak, spinach and toovar dal come together, smartly pressure-cooked and hand-blended to the right consistency. A couple of whole spices added as a tempering impart a fresh aroma and irresistible flavour to the pressure cooked dal palak. This dal, though not very recognized on the restaurant menu, will surely turn out to be your favourite and you will surely add it to your menu. Try it out! Iron, fibre, folic acid and vitamin A are nutrients you can gather from spinach, while protein and B vitamins are lended by the toovar dal. With 72 calories and 1.9 g of fibre, this healthy palak tuvar dal definitely qualifies as a nourishing accompaniment for diabetic, heart patients and weight-watchers. Tips for palak toovar dal. 1. Toovar dal has to be soaked for 3 hours. So plan for it in advance. 2. For those who have difficulty in digesting toovar dal, can replace it with green moong dal. 3. Spinach can be replaced with chopped chawli bhaji. Enjoy palak toovar dal recipe | dal palak | healthy palak tuvar dal | pressure cooked dal palak | with step by step photos.

carrot cucumber and rajma Salad in mint dressing recipe | vegetable salad with mint and lemon dressing | healthy weight loss vegetable salad | healthy Indian salad recipe for weight loss | with 20 amazing images. The carrot cucumber and rajma Salad in mint dressing is a treat to your taste buds and eyes, in more ways than one. Not only is the vegetable salad with mint and lemon dressing beautiful to behold, it also provides excellent nourishment for your eyes and eye muscles. Learn how to make healthy Indian salad recipe for weight loss. To make healthy Indian salad recipe for weight loss, you need to soak the rajma overnight and then drain it and cook it with little salt and water in a pressure cooker. Then combine these veggies like carrot, cucumber and spring onions and a dressing of lemon juice, mint leaves, salt and pepper powder. The salad is ready for serving. Healthy weight loss vegetable salad is a light salad loaded with vitamin A from carrot and mint together with protein-rich rajma too. The Vitamin C from lemon juice is another highlight of this recipe which helps in building your immune system and enhancing your capacity to fight various diseases. Rajma also abounds in calcium and potassium. While the calcium helps in bone strengthening, the potassium helps to balance the effect of excess sodium in the body. It also helps to maintain normal heartbeat. Thus this salad can be enjoyed by heart patients. Diabetic too can enjoy this vegetable salad with mint and lemon dressing, as there is no ingredient which is high on glycemic index scale. Instead the fiber in it is sure to help you manage your sugar levels better. Enjoy carrot cucumber and rajma Salad in mint dressing recipe | vegetable salad with mint and lemon dressing | healthy weight loss vegetable salad | healthy Indian salad recipe for weight loss | with step by step images.

spinach hummus recipe | healthy Indian style spinach hummus | palak hummus for kids tiffins | with 19 amazing images. spinach hummus is a quick healthy Indian style spinach hummus can be super for palak hummus for kids tiffins. Kabuli chana, also known as chick peas, is the prime ingredient of any hummus. In this spinach hummus, chick peas are soaked and cooked till done. Spinach, garlic, green chillies and lemon juice are added to it as flavour enhancers. Curd and olive oil in this homemade Spinach hummus is to ease the process of blending and give a smooth texture to the hummus. Curd will add on to your protein levels while the olive oil will lend omega-3 fats – the healthy fats known to protect your heart in healthy parsley hummus. Imagine packing a nice, satiating palak hummus for kids tiffins in your kids’ snack box along with something refreshing like cucumber or carrot sticks. it would transform their break into a very jolly and relaxing time. The Spinach Hummus is the perfect choice for this, because it is colourful, healthy and filling too as it is loaded with chickpeas and spinach. Apt ingredients like green chilli paste, curds and lemon juice impart an exciting flavour and perfect texture to the hummus, which stays fresh in the tiffin box for around 5 hours. To save time, you can cook the chickpeas the previous night itself. If doing so, add a little more water when blending the chickpeas the next morning. Also pack some Chatpata Popcorn in another tiffin for a perfect short break combo. You can serve the Spinach hummus along with Lavash or Chips, to make a wonderful finger food. You can munch on it while watching a movie, but it is so tasty that it can be served at parties too! You can also try other Lebanese delights like Lebanese Garlic Sauce and Pita Bread. Learn to make spinach hummus recipe | healthy Indian style spinach hummus | palak hummus for kids tiffins | with detailed step by step recipe photos below.

Gujarati style urad dal recipe | healthy urad dal Gujarati style | adad ni dal | urad dal with bajra roti | with 21 amazing images. Next time you decide to make dal, reach out to the jar of urad and make this tasty urad dal Gujarati style recipe! Subtly flavoured with curds and a dash of spices, this dal has a homely but very satiating taste. To make Gujarati style urad dal, Clean, wash and soak the urad dal in enough water in a bowl for 15 minutes. Drain well. Combine the urad dal and 1½ cups of water in a pressure cooker, mix well and pressure cook for 3 whistles. Allow the steam to escape before opening the lid. Combine the cooked urad dal, curds and 1½ cups of water in a deep bowl and mix well. Keep aside. Heat the oil in a deep non-stick pan, add the cumin seeds, asafoetida and curry leaves and sauté on a medium flame for 30 seconds. Add the urad dal-curd mixture, green chilli paste, garlic paste, turmeric powder and salt, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally. Switch off the flame, add the coriander and mix well. Serve immediately with rotla. Rich in protein, iron, folic acid, magnesium, potassium, fibre and other essential nutrients, this easy-to-cook adad ni dal is a good addition to your everyday cookbook. This dal can be enjoyed by weight-watchers, women with PCOS, heart patients and diabetic (half serving recommended). Gujarati style urad dal recipe tastes best when served with rotla but you can also enjoy it with a bowl of hot rice laced with ghee. The spices used to make this urad dal with bajra roti also exhibit some health benefits. Like cumin seeds and asafoetida aid in digestion, green chillies being rich in antioxidant vitamin C help ward off free radicals, garlic helps to lower blood cholesterol and turmeric powder has been proven to be anti-inflammatory. Tips for Gujarati style urad dal. 1. Whether purchasing urad dal in bulk or in a packaged container, make sure that there is no evidence of moisture or debris or worms. 2. You can prepare this dish earlier on, but before serving add a little water and re-heat as it tends to thicken over time. 3. Accompany this urad dal with bajra roti with a kachumber for a satiating meal. Enjoy Gujarati style urad dal recipe | healthy urad dal Gujarati style | adad ni dal | urad dal with bajra roti | with step by step images.

masoor dal and palak khichdi recipe | masoor dal khichdi | split red lentil khichdi | with 32 amazing images. masoor dal and palak khichdi recipe | masoor dal khichdi | split red lentil khichdi is a comforting and nourishing one dish meal. Learn how to make masoor dal khichdi. To make masoor dal and palak khichdi, heat the oil in a pressure cooker and add the cumin seeds. When the seeds crackle, add the asafoetida, green chilli paste and turmeric powder and sauté on a medium flame for 30 seconds. Add the spinach and potatoes, mix well and cook on a medium flame for 2 minutes, while stirring occasionally. Add the rice, masoor dal, salt and 3 cups of water, mix well and pressure cook for 3 whistles. Allow the steam to escape before opening the lid. Serve immediately with fresh curds. Khichdi is a wonderful, versatile Indian food. It is satiating and easy to prepare, and fits perfectly into any meal, be it lunch or dinner. It also lends itself to a lot of innovation, and you can come up with varied versions with unique combinations of dals, veggies and spices. Split red lentil khichdi is one such example. Masoor dal khichdi is a very wholesome recipe, which includes healthy spinach and energy-giving potatoes along with simple spices. Indeed, it is fit to be called a meal in a bowl! The best part of this recipe is that there is no soaking and it is easily made using a pressure cooker. So you can make it any time, even on a busy day. The combination of rice and masoor dal lends a good quality protein, especially for the vegetarians. Kids, adults and even senior citizens are sure to enjoy this wholesome masoor dal and palak khichdi with a bowl of kadhi for dinner. Tips for masoor dal and palak khichdi. 1. Along with the palak, we highly recommend you add 1 cup mixed vegetables (French beans, carrots and cauliflower). 2. Spinach can be substituted with chopped chawli leaves. 3. Do not make very big potato cubes. Cut them into small sized cubes to enjoy the texture of the khichdi. Enjoy masoor dal and palak khichdi recipe | masoor dal khichdi | split red lentil khichdi | with step by step photos.

Though prepared in various different ways across the country, Moong Dal with Spinach is nevertheless a favourite combination in desi cooking. Here, we have made a low calorie version of this delicious iron-rich dal. This recipe is chock full of nutrients, as spinach brings protein, garlic has anti-bacterial and other medicinal properties, and green moong is full of protein, iron, vitamin A, fibre and zinc. Take care to just partially cook the dal so as to retain its crunch.

moong dal suva sabzi recipe | zero oil sabzi | moong dal tomato shepu sabzi | with 35 amazing images. moong dal suva sabzi is a healthy moong dal sabzi for all. Learn how to make moong dal tomato shepu sabzi. The unique taste of suva, fortified by moong dal and spiced with green chillies makes this moong dal suva sabzi a must-try. Suva and tomatoes are rich in vitamin A and iron, while moong dal provides the necessary protein in healthy moong dal suva sabzi. The order of adding ingredients in moong dal tomato shepu sabzi is very important to ensure that all of them are properly cooked without losing their texture and colour, or becoming mushy. Relish steaming hot moong dal and suva sabzi with hot phulkas. Enjoy with moong dal suva sabzi recipe | zero oil sabzi | moong dal tomato shepu sabzi | step by step photos.

Just how easy can it be to prepare a lip-smacking dal? Well, we urge you to get into the kitchen and try this Toovar Dal with Onions to experience the magic for yourself! There is nothing about this recipe that makes you think twice. The ingredients are so common, they are sure to be available at home. The procedure is exceptionally simple. And the best part is that the flavour beats even complex recipes hands-down. Homely and satiating, this Toovar Dal preparation is a must-try! Serve with plain rice or jeera rice .

toor dal khichdi | toovar dal ni khichdi | Gujarati toor dal khichdi | toor dal with rice khichdi | arhar dal khichdi | with 13 amazing images toor dal and rice are pressure cooked with a ghee a based tempering off spices to make the wholesome toor dal khichdi. toovar dal ni khichdi is a class apart from normal khichdis because of the aromatic spices used. I love eating tuvar dal khichdi with papad, pickle and curd. To make a complete and grand meal you can serve the arhar dal khichdi with Rasawala Bateta Nu Shaak, any form of Kadhi and Rotla. I would like to share some important tips to make the perfect toor dal with rice khichdi. 1. We have used regular surti kolam rice, if you want, you can also use Basmati rice variety. 2. soak toor dal and rice for at least 30 minutes. Soaking will help in cooking the toovar dal ni khichdi fast. 3. Add 3½ cups of hot water. Hot water fastens the cooking process. This khichdi won’t have a mushy consistency. If you want the consistency slightly soft, add more water. 4. Pressure cook for 4 whistles. Allow the steam to escape before opening the lid or else you might burn yourself with the hot steam. Once the pressure cooker depressurizes and cools completely, then only open the lid as the toovar dal ni khichdi is still cooking inside and the grains might remain raw if you are impatient and open it before time. The Gujarati toor dal khichdi is wholesome and takes hardly any time to cook. All you would require is a glass of cold chaas to gulp it down. If you enjoyed toor dal khichdi | toovar dal ni khichdi | Gujarati toor dal khichdi | toor dal with rice khichdi | arhar dal khichdi with detailed step by step photos, also try making other Gujarati khichdi recipes like Fada ni Khichdi, Makai ni Khichdi,Handi Khichdi.

rajma curry recipe | Punjabi rajma masala | healthy rajma curry | restaurant style rajma masala | with 24 amazing images. Rajma curry is also called rajma masala, Punjabi rajma recipe or rajma recipe in different parts of India. Rajma curry and rice, no meal can be more satiating. This famous combination of rajma curry recipe + chawal is a complete one meal dinner and healthy protein for Vegetarians as it’s a cereal and pulse combination. Made from rajma, tomatoes, onions and spices makes this a healthy Rajma Curry recipe. Rajma is a complex carb and rich in Fibre which helps in lowering cholesterol levels. Rajma is rich in potassium which is critical for those with high blood pressure as it lessens the impact of sodium. Eating rajma is good for diabetics due to being a fiber rich food. Some tips for Punjabi rajma masala. 1. Add the rajma. Also you can make use of canned kidney beans. 2. Add the tomato pulp and salt. The addition of salt right after tomatoes help in quick cooking of them. 3. The gravy of rajma curry should not be watery and neither be too thick. If required, mash few rajmas lightly to achieve the perfect consistency for Rajma Masala. Filling and nutritious, Rajma curry turns out beautifully when Rajma is cooked in a thick tomato pulp with only basic spices. This Rajma curry is a favourite in Punjab and very popular amongst all age groups. My kids love Punjabi Rajma Curry with some ladi pav and loads of raw onions on the side. Enjoy how to make rajma curry recipe | Punjabi rajma masala | healthy rajma curry | restaurant style rajma masala | with detailed step by step photos and video below.
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