13 Ancient Food Pairings Science Finally Caught Up With

6. Legumes + Vitamin C–Rich Chutney (Tomato, Tamarind, Lemon)

Legumes provide iron but, like leafy greens, it’s often non‑heme iron, whose absorption is limited by certain plant compounds. Serving beans or dal with a sour chutney—made from tamarind, tomatoes, or lemon—adds vitamin C and organic acids that increase iron uptake. In many regional plates, a tangy accompaniment is never an afterthought; it’s part of balancing taste and nourishment. The pairing is especially useful for people who rely mostly on plant proteins. Simple household habits—adding tomatoes to dal or squeezing lemon over chana—are effective ways to make meals more nutritionally meaningful without changing menus. Think of the chutney or pickle as a small nutritional upgrade that helps your body use what’s on the plate.