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Armenian

Eech

Vegetarian

Իչ · ich

Fine bulgur soaked in a warm sauce of tomato, peppers, onion and olive oil, sharpened with lemon and Aleppo-style pepper and tossed with lots of parsley.

Eech is an Armenian salad, ready in about 55 minutes and made with bulgur wheat and parsley. It serves 6 and is rated beginner to cook.

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Delicious tabbouleh salad featuring fresh tomatoes, mint, and bulgur wheat served on a plate.
Photo: Daniel Dan / Pexels · Pexels License
Prep
15 min
Cook
10 min
Rest
30 min
Total
55 min
Serves
6
Level
Beginner
Calories
226

Ingredients

6 servings

Equipment

Method

  1. Step 1

    Warm the oil in a frying pan and cook the onion (opens in a new tab), garlic (opens in a new tab) and pepper until soft.

    Onions frying golden in a pan
    How it looks · Photo: Magda Ehlers on Pexels

  2. Step 2

    Stir in the tomato paste (opens in a new tab), tomatoes, paprika (opens in a new tab), chilli and salt and simmer for 3 minutes, then add the hot water and bring to the boil.

    • 4 min
    • medium heat
    A sauce simmering in a pan
    How it looks · Photo: Nanda Mends on Pexels

  3. Step 3

    Take off the heat, stir in the bulgur (opens in a new tab), cover and leave until the grains are tender and have absorbed the liquid.

    • 1 min

  4. Step 4

    Fluff with a fork, stir in the lemon juice (opens in a new tab), parsley (opens in a new tab) and spring onions (opens in a new tab) and adjust the seasoning. Serve at room temperature, with lettuce (opens in a new tab) leaves for scooping.

    • 3 min

About this dish

Origin
Armenia · Commonly attributedA traditional Armenian dish, especially popular during Lent; similar to Turkish kısır.Also popular in LebanonMore food from Armenia
Dish
Lunch · Dinner · Salads · Side dishes
Cooking method
Sautéed, No-cook
Taste
tangy, herby, spicy (chilli heat), savoury
Diet
Vegan · Dairy-free · No nut ingredients
All labelsVegan · Plant-based · Vegetarian (lacto-ovo) · Eggetarian · Lacto-vegetarian · Ovo-vegetarian · Pescatarian · Flexitarian-friendly · Whole-food focused · Dairy-free · Egg-free · No nut ingredients · No added sugar · Alcohol-free · Pork-free · Beef-free · DASH-style · Carb-conscious
Worked out from the ingredients. How labels work
Good for
Make-ahead · Budget-friendly · Portable / lunchbox · Meal-prep friendly
Cook more with
Bulgur wheat · Parsley · Onion · Garlic · Red bell pepper · Tomato paste
Techniques
Sautéing · Boiling · Simmering

Allergens

  • Contains: Wheatfrom bulgur wheat
  • Contains: Glutenfrom bulgur wheat

Based on typical versions of these ingredients and not verified allergen-free. Brands differ and cross-contact happens, so always check labels. For severe allergies, follow your clinician’s advice.

Nutrition

226 kcal per serving

Estimated

1 serving ≈ 184 g · recipe makes 6

Where the energy comes from

  • Protein 9%
  • Carbohydrate 54%
  • Fat 37%
Nutrition per serving and per 100 g
NutrientPer servingPer 100 g*
Energy226 kcal122 kcal
Protein5.5 g3 g
Carbohydrate32.6 g17.7 g
Net carbohydrate26.2 g14.2 g
Sugars3.8 g2 g
Added sugars0 g0 g
Fibre6.4 g3.5 g
Fat9.8 g5.3 g
Saturated fat1.4 g0.8 g
Trans fat——
Cholesterol0 mg0 mg
Sodium443 mg240 mg
Salt equivalent1.1 g0.6 g
Vitamins & minerals per serving
Potassium
401 mg
Calcium
51 mg
Iron
1.9 mg
Magnesium
71 mg
Vitamin A (RAE)
83 µg
Vitamin C
44 mg
Vitamin D
0 µg
Vitamin B12
0 µg
Folate (DFE)
39 µg

How these numbers were made

  • Calculated from USDA FoodData Central (SR Legacy) per-100 g values and the listed quantities.
  • *Per 100 g of combined raw ingredients; the cooked dish may weigh more or less.
  • Optional ingredients are not included: lettuce.
  • Red chilli flakes: Ground cayenne (FDC 170932) used as a stand-in for dried chilli flakes such as pul biber or Aleppo pepper.
  • “—” means the value isn’t known for enough of the ingredients; it is never zero by default.
  • Values are estimates for guidance, not for medical dosing. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Good to know

Tips

  • If the bulgur is still firm after 30 minutes, sprinkle over 2–3 tbsp hot water and cover for 10 minutes more.

Serve with

  • As part of a meze spread, or with lavash and pickles.

Storage

  • Keeps 4 days in the fridge; the flavour improves overnight.

Original editorial recipe · FriendsPantry editorial · Not yet independently reviewed · Added · Updated

Recipe DNA

How this dish is built

Grouped by each ingredient’s role in the dish. Each band’s width is its share of the dish by weight. Choose a component to see what it does.

What the dish is built around

Main ingredient

Used in steps 1, 2, 3, 4

Reviews & corrections

Reviews come from signed-in cooks and appear after a moderator checks them. We never show made-up ratings.

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