Eetch
Eetch is a vibrant, plant-based Armenian salad made from fine bulgur wheat, ripe tomatoes, and a generous amount of fresh herbs like parsley and mint. It's a staple of Armenian cuisine, often served as a side dish, mezze, or even a light main course, especially during warm months. The dish is characterized by its bright, tangy flavor from lemon juice and its satisfying, hearty texture.
🍽️ Nutrition at a glance
Eetch is a nutritionally balanced dish, primarily providing complex carbohydrates and dietary fiber from the bulgur, along with vitamins A and C from the tomatoes and herbs. A typical serving is relatively low in fat and offers a good amount of plant-based protein, with a calorie range of approximately 150-250 per cup, depending on the amount of olive oil used.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 5 g |
| Carbs | 30 g |
| Fat | 5 g |
| Fiber | 6 g |
| Sugar | 4 g |
| Sodium | 400 mg |
| Potassium | 350 mg |
| Iron | 2.5 mg |
| Magnesium | 60 mg |
| Phosphorus | 100 mg |
| Vitamin C | 15 mg |
| Vitamin A | 800 IU |
| Folate | 40 mcg |
| Manganese | 1.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Eetch is a beloved comfort food in Armenia and the diaspora, often associated with home cooking, family gatherings, and the harvest season. Its unique preparation, where the bulgur is 'cooked' by absorbing the hot tomato and onion mixture rather than boiling water, creates a distinct flavor and texture that sets it apart from other grain salads.
AI estimate may be inaccurate · Terms