Eetch

Eetch

An Armenian bulgar wheat salad that is naturally plant-based with no modifications. 

I was first introduced to this salad years ago as a young vegetarian. A work friend brought her mom’s famous dish to a potluck and said, “You’ll love it. And it’s also vegan/vegetarian” 

Since becoming plant-based, it is one of my favorite party tricks. I’ve added it to charcuterie boards, used it as an app, enjoyed a few servings as an entire meal, and if it’s in my fridge, I’m also having it as a late night snack!

Servings 8 Servings (side salad)

Prep Time 30 minutes mins

Cook Time 15 minutes mins

Total Time 45 minutes mins

Equipment

• Stove Top

Ingredients

For the Bulgar Wheat:

• 1 ½ Tbsp Red pepper paste (mild or hot but warning! hot is HOT)
• 2 Tbsp Tomato Paste
• 3 Cups Water (boiling)
• 2 ¼ Cups Bulgur Wheat (1 16oz bag)
• Salt

For the Vegetables:

• Olive Oil
• 1 Yellow Onion (diced)
• 1 Bell Pepper (diced & red, orange or yellow!)
• 1 ½ tsp Cumin (ground)
• 1 tsp Paprika (sweet)
• 1 Tbsp Tomato Paste
• 1/2 Tbsp Red Pepper Paste

For the Salad:

• 3/4 Cup Parsley (fresh, finely chopped)
• 3/4 Cup Mint (fresh, finely chopped)
• 5 Scallions (chopped)
• 6 Tbsp Olive Oil
• 2 Tbsp Lemon Juice
• 3 Tbsp Pomegranate Molasses
• Salt & pepper (to taste)

Instructions

For the Bulgar Wheat:

• Whisk the Red Pepper, Tomato Paste and 1 Cup of Boiling Water in a saucepan until mixture is smooth.
• Add the Bulgur Wheat, Salt and the remaining 2 Cups of Boiling Water and stir.
• Turn the stove on high heat to bring the mixture to a boil. Once boiling, immediately turn off and cover with a lid.
• Let sit for 15 minutes until the liquid is completely absorbed and begin to work on the rest of the salad.
• Once all the liquid is absorbed, fluff with a fork.

For the Vegetables:

• Heat some Olive Oil in a saucepan. Cook the Onions and Bell Pepper for a minute or 2 until softened.
• Add a pinch of Salt, Cumin, Paprika, Red Pepper Paste, Tomato Paste and a bit more Olive Oil. Stir and cook for another 2 minutes until the paste mixture is warm. Then remove from heat and set aside.

Put it all together!

• Add cooked Bulgur Wheat and Vegetable paste together in a large bowl.
• Add the remaining salad ingredients.
• Toss!

Notes

The salad only gets better as it sits (the fresh herbs and spices infuse the wheat!) and keeps very well in the refrigerator for a few days. I prefer to make it ahead and let it chill before serving! 

Course: Appetizer, Snack

Cuisine: Mediterranean

Keyword: Plant-based, Vegan

#Lettucebowandsay “Appr-eetch-iate the little wins in life. They’re bigger than you may think.”