Eetch Recipe (Armenian Bulgur & Tomato Salad)

How to Make Eetch

1. Sauté the two finely chopped onions in ½ cup of the olive oil until softened.
2. Add 2 tablespoons red pepper paste and the 3 large finely chopped tomatoes.
3. Add the remaining ½ cup olive oil. If you prefer less oil, reduce the amount.
4. Add 3 tablespoons tomato paste, the lemon juice, 1 tablespoon pomegranate molasses, salt and seven-spice.
5. Cover and simmer over low heat until the tomato pieces soften.
6. Add 1 cup water. Once the mixture comes to a boil, turn off the heat.
7. Add the fine bulgur gradually, about ½ cup at a time, mixing after each addition so the bulgur absorbs the sauce. The original recipe used about 2 cups total, but the exact absorption can vary with the size and juiciness of the tomatoes. The mixture should be neither dry nor soupy.
8. Cover the pot and leave it for 20 minutes.
9. Mix and work the bulgur well, then adjust the salt and lemon. The original author used a wooden spoon because the mixture was still hot.
10. When everything is mixed well, add the finely chopped parsley and combine thoroughly.
11. Garnish with chopped green onion leaves.
12. Serve with lettuce leaves or fresh grape leaves.

Enjoy.

Why Eetch Is Stronger Than a List of “Bulgur Benefits”

Because the dish itself is a complete package: bulgur, tomato, parsley, onion and olive oil. It is not one ingredient carrying magical promises.

Bulgur is made from wheat, and when it is whole-grain bulgur it gives us the fiber and nutrients of the grain instead of refined flour. A systematic review of randomized trials found that replacing refined grains with whole grains improved several markers, including LDL cholesterol, total cholesterol, HbA1c and CRP. That does not make bulgur a “heart medicine,” but it is much stronger evidence than vague claims about boosting immunity or producing collagen. Source.

Tomato, parsley and onion add vegetables and plant compounds, while lemon provides vitamin C, which can help improve absorption of the plant iron in the meal.

So eetch is not healthy because bulgur supposedly “makes collagen.” It is an excellent traditional vegan dish because it combines whole grains, vegetables, herbs and plant fats on one plate.

If you enjoy bulgur dishes and Levantine flavors 🌱

Try our muhammara manakish, lentil kibbeh, or vegan lentil kebab. Some related pages are still available only in Arabic while their English versions are being prepared.