What culinary strategy maximizes the uptake of plant-based iron from chickpea dishes?

Pairing them with a source of Vitamin C, such as lemon juice.

Chickpeas provide a plant-based source of iron, which is classified as non-heme iron. A key nutritional principle is that non-heme iron is absorbed less efficiently by the human body compared to the heme iron found in animal products. To overcome this absorption limitation and optimize the nutritional return, it is highly recommended to combine chickpea dishes with a source of Vitamin C. Common examples of this synergistic pairing include squeezing fresh lemon juice over prepared hummus or incorporating Vitamin C-rich vegetables like bell peppers into a chickpea curry. This simple addition significantly enhances the bioavailability and subsequent absorption of the iron present in the legumes.