This is The Best Armenian Bulgur Salad (Eech or Itch) recipe that is loved by each one of our household members! It’s a salad that feels so light and refreshing with a hint of zest and savory. Because this dish is served as a salad, it will be a hit at any gathering you have! If you’re looking for a salad with some tango, this will certainly get you tangoing and it takes 20 minutes to make!
The first time I tried this delicious salad was when I was a kid. For the most part, my mom always made this dish for every gathering. I was about 10 years old when I first had this amazing dish. The first time I tried it I was like WOW! In brief words, my heart skipped a beat! It had a mix of fresh herbs and a zesty taste that blended perfectly next to a main course dish or even served by itself! Since then, I always had a special space in my heart for this salad and on into my adult years. I introduced it to my family and now it’s a must in our home! I decided that I had to remake my childhood favorite dish and show you all what salad made my heart skip a beat! Without a doubt, you will love this salad!
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IN THIS POST: EVERYTHING YOU NEED TO KNOW TO MAKE THE PERFECT ARMENIAN BULGUR SALAD (EECH OR ITCH)
- WHAT IS EECH / ITCH?
- WHAT IS BULGUR AND ITS HEALTH BENEFITS
- 🍴INGREDIENTS YOU’LL NEED TO MAKE THIS BULGUR EECH SALAD
- STEPS TO MAKE THIS BULGUR EECH SALAD
- OTHER GRAINS TO USE INSTEAD OF BULGUR
- PREFER TO WATCH STEP-BY-STEP RECIPE VIDEO INSTEAD OF READING?
- JUMP TO RECIPE CARD
WHAT IS EECH / ITCH?
Eech / Itch is a popular Armenian salad that is similar to Tabouleh salad. What makes EECH different than Tabouleh, EECH is mostly 70% bulgur whole wheat grains with 20% fresh herbs whereas Tabouleh is the opposite. Tabouleh is 70% fresh parsley with 20% bulgur whole wheat. In reality, this salad has such amazing flavors and it has the simplest ingredients! Lime can also be used in replace of lemons. Its sauce is made with Red bell peppers and onions, some spices with tomato, and pepper paste which combine to create a unique zesty and savory flavor. Whether you are having a gathering with some friends for a BBQ or want a simple snack, this salad will be an amazing addition to your menu. To put it in another way, this salad is so good it’s even delicious by itself!
WHAT IS BULGUR AND ITS HEALTH BENEFITS
Bulgur is a complex carbohydrate that is cracked wheat. It is a healthier alternative when it comes to rice. It is loaded with fiber, vitamins, etc. There are many health benefits when it comes to Bulgur. It contains a lot of fiber which helps with digestion and helps clean your gut. It’s a great go-to carb when wanting a healthy carb meal!
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🍴INGREDIENTS YOU’LL NEED TO MAKE THIS BULGUR EECH SALAD
Here is a preview of the ingredients you’ll need to make this recipe! You can find these at your local grocery store or you can shop online. (Detailed Ingredients in Recipe Card down below)
- Bulgur #1 (fine grain)
- Parsley
- Italian Parsley
- Mint
- Green Onions
- Yellow Onion
- Red Bell Pepper
Sauce
- Tomato Paste
- Tomato Sauce – Garlic and Basil flavored (optional)
- Mild Pepper Paste
- Paprika
- Cumin
- Allspice
- Salt
- Garlic Powder
- Pomegranate Molasses
- Hot Water
- Lemons
- Extra Virgin Olive Oil (fry)
STEPS TO MAKE THIS BULGUR EECH SALAD
Step 1: First chop your bell pepper and onion into small pieces. Chop your fresh greens and set aside.
Step 2: In a saucepan, add olive oil and saute onions for two minutes on high heat. Add bell peppers and saute for another 2 minutes on high heat.
Step 3: Add tomato and pepper paste to your sauteed onions and peppers and combine. Add stewed tomatoes and simmer on medium heat for 1 minute. Add seasonings to your sauce and mix. Gradually add hot water.
Step 4: Turn off your fire, add bulgur to your sauce, and mix. You can add a little bit of hot water if needed to help the bulgur rise. Place a lid over the bulgur and allow the bulgur to rise for 10-15 minutes. Once the bulgur has risen, remove the lid and allow to cool off.
Step 5: Add fresh herbs and some lemon then combine. Serve with some fresh lettuce leaves and enjoy!
OTHER GRAINS TO USE INSTEAD OF BULGUR
OTHER RELATED RECIPES:
PREFER TO WATCH STEP-BY-STEP RECIPE VIDEO INSTEAD OF READING?
Have you tried making our recipe yet? If so, we would LOVE to hear how it turned out! You can rate and comment down below and on Instagram! 👇 Thank you in advance!
RECIPE CARD
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Print
Armenian Bulgur Salad (Eech or Itch)
- Total Time: 20 minutes
- Yield: 10 servings 1x
- Diet: Vegan
Description
The BEST Armenian Bulgur Salad (Eech or Itch)
This is The Best Armenian Bulgur Salad (Eech or Itch) recipe that is loved by each one of our household members! It’s a salad that feels so light and refreshing with a hint of zest and savory. Because this dish is served as a salad, it will be a hit at any gathering you have! If you’re looking for a salad with some tango, this will certainly get you tangoing and it takes 20 minutes to make!
Ingredients
- 2 cups Bulgur #1 (wheat fine grain)
- 1/2 cup Parsley
- 1/2 cup Italian Parsley
- 3/4 cup Mint
- 8 stems Green Onions
- 1 large Yellow Onion
- 1 Red Bell Pepper
Sauce
- 2 tablespoons Tomato Paste
- 1 (14.5 ounces) can Tomato Sauce – Garlic and Basil flavored (optional)
- 1 1/2 tablespoons Mild Pepper Paste
- 1 tablespoon Paprika
- 1 teaspoon Cumin
- 1 teaspoon Allspice
- 1 teaspoon Salt
- 1 tablespoon Garlic Powder
- 1 1/2 tablespoons Pomegranate Molasses
- 4 ounces hot Water
- 2 large Lemons
- 3 tablespoons Olive Oil – to saute onions
Instructions
- Step 1: Chop your bell pepper and onion into small pieces. Chop your fresh greens and set aside.
- Step 2: In a saucepan add olive oil and saute onions for two minutes on high heat. Add bell peppers and saute for another 2 minutes on high heat.
- Step 3: Add tomato and pepper paste to your sauteed onions and peppers and combine. Add stewed tomatoes and simmer on medium heat for 1 minute. Add seasonings to your sauce and mix. Gradually add hot water.
- Step 4: Turn off your fire, add bulgur to your sauce, and mix. You can add a little bit of hot water if needed to help the bulgur rise. Place a lid over the bulgur and allow the bulgur to rise for 10-15 minutes. Once the bulgur has risen, remove the lid and allow to cool off.
- Step 5: Add fresh herbs and some lemon then combine. Serve with some fresh lettuce leaves and enjoy!
Notes
*** Our Nutrition information is estimated, so please make sure to check your own calculation to fit your diet.
- Prep Time: 20 minutes
- Category: Salad
- Cuisine: Armenian
Keywords: Salad, vegan salad, vegetarian salad recipes, healthy recipe, Armenian Salad, Eech, Itch salad
FREQUENTLY ASKED QUESTIONS: The BEST Armenian Bulgur Salad (Eech or Itch)
Eech can stay in the fridge for about 4-5 days in a well-sealed container.
No, Bulgur is wheat which makes it not Gluten-Free. If you replace Bulgur with Quinoa it won’t taste the same but it can be an alternative.
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WRITE US A REVIEW BELOW ⬇️
We would love to hear your thoughts if you tried out our recipe! 😊
Absolutely delicious and the instructions were very easy to follow.
CoffeeFoffee on IG
★★★★★
Love it!! Glad you loved it LaLa! 🥰 Thank you for Sharing ❣️ Send us a photo on IG if you have one we would love to see and share it! 🥰
Such a tasty recipe!!😍 I added a little bit of pomegranate to garnish and it added such a good flavor! 10/10 Definitely would recommend.
★★★★★
Thank you Selena for a wonderful review! I’m so happy you enjoyed it! I bet pomegranates as an addition would be amazing! 🥰