Bulgur
Safe★★★★★
Grain
Bulgur is a quick-cooking whole grain that provides folate, iron, protein, and fiber, making it a nutritious base for many meals during pregnancy. Its light texture and short cooking time make it convenient to prepare.
Why it's good in pregnancy
Bulgur offers folate to support your baby's neural tube development along with iron and protein for blood volume expansion and tissue growth. Its fiber content also helps support healthy digestion throughout pregnancy.
Key nutrients
FolateFolate supports healthy neural tube development, especially important in early pregnancy.
IronIron helps meet the increased demand for red blood cells during pregnancy.
ProteinProtein supports your baby's tissue growth.
FiberFiber promotes healthy digestion and helps prevent constipation.
ZincZinc supports immune function and cell growth.
Serving ideas
Bulgur salad with vegetables and herbs
Cooked bulgur as a side grain
Bulgur mixed into a stuffed vegetable filling
Bulgur pilaf with cooked vegetables
Bulgur added to soups
Safety
Store bulgur in an airtight container in a cool, dry place to keep it fresh and protected from pests. Rinse bulgur before cooking and prepare it thoroughly according to package directions until tender. Refrigerate any cooked leftovers promptly and use within a few days for best quality and safety.
Common questions
Is bulgur safe during pregnancy?Yes, well-cooked bulgur is a safe and nutritious whole grain during pregnancy.
Does bulgur contain gluten?Yes, bulgur is made from wheat and contains gluten, so it should be avoided by those with celiac disease or gluten sensitivity.
Can bulgur help meet folate needs?Yes, bulgur provides a useful amount of folate, which is especially important in early pregnancy.
Did you know?
Bulgur is made from parboiled, cracked wheat, which is why it cooks faster than many other whole grains.
It's a staple in many Middle Eastern dishes, including tabbouleh.
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