When the weather heats up and grills get fired, side dishes often fall into a rut—potato salad, pasta salad, maybe some coleslaw. But let me introduce you to something better: Eech (also spelled itch), a traditional Armenian salad made with fine bulgur wheat, simmered in a savory tomato-onion base, and brightened with lemon and fresh herbs.
The first time I had Eech was when my boss’s mother made it for a party. I loved it and I hounded her until she gave me the recipe. Her recipe is a labor of love, but since a lot of of us don’t have a lot of time to spend in the kitchen, I adapted it for the Instant Pot, too.
Whether you’re hosting or heading to a summer cookout, this dish offers everything a side should: big flavor, make-ahead ease, and enough character to stand up to smoky meats or grilled vegetables. It can be made the classic way or in your Instant Pot, and if you’re gluten-intolerant, quinoa makes a fantastic swap.
A Little History of Eech
Eech has deep roots in Armenian cuisine and culture. Traditionally prepared during Lent as a satisfying meatless dish, it’s been a staple of family gatherings and mezze tables for generations. The name “eech” is said to come from the squishy sound the bulgur makes when perfectly hydrated by the rich tomato sauce—grandmothers will tell you, “If it goes eech, it’s ready!” With its humble pantry ingredients and vibrant flavor, eech has stood the test of time as a dish that’s both comforting and bold.
Why Eech Works for BBQs
- Stands up to heat – No dairy or mayo = no melting or spoiling.
- Vegan-friendly – One dish, all diets.
- Flavor bomb – Tangy tomatoes, smoky Aleppo pepper, and lemon cut through grilled richness.
- Even better next day – Make it ahead and let the flavors mingle.
Traditional Stovetop Method
- Sauté finely chopped onion in olive oil.
- Add tomato paste, optional red pepper paste, Aleppo pepper, and cayenne.
- Stir in crushed or pureed tomatoes and simmer for 10–15 minutes.
- Remove from heat, stir in fine bulgur, and cover.
- Let sit for 30–60 minutes to allow the bulgur to absorb the liquid.
- Fluff and fold in parsley, green onions, and fresh lemon juice.
Instant Pot Version
- Use Sauté mode for onion and spice step.
- Add tomato mixture and bring to a gentle bubble.
- Stir in bulgur, cancel heat, and seal the lid.
- Set to Keep Warm for 30 minutes.
- Open, fluff, and garnish as above.
Gluten-Free? Try This
Substitute bulgur with 1 cup cooked quinoa for a gluten-free version. Quinoa soaks up the tomato flavors and mimics the original texture beautifully. Let rest before serving.
Serving Suggestions
- BBQ ribs (that sweet-smoky contrast hits just right)
- Grilled lamb or chicken skewers
- Add to mezze platters with hummus, olives, and lavash.
- Serve with grilled meat, mushrooms, on kebabs.
- Spoon into crisp romaine or butter lettuce cups.
- Chill and pack for picnics or potlucks.
- Grilled eggplant, zucchini, or mushrooms
- Flatbreads, hummus, and a big bowl of yogurt salad
Step by Step Photos
Eech Salad Recipe
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Eech (Traditional Armenian Tomato Bulgur Salad)
Tips from the Chef
Equipment
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Ingredients
- 2 tablespoons *olive oil
- 1 onion, medium, finely chopped
- 1 jalapeno, small, seeded and minced
- 2 cups Whole tomatoes, canned with juice
- 1 tablespoon tomato paste
- 1 tablespoon red pepper paste
- 1 cup fine bulgur wheat, #1
- ½ teaspoon Aleppo pepper
- ¼ teaspoon cayenne pepper
- ½ teaspoon salt, or to taste
- Lemon juice, of 1 lemon
- ¼ cup mint, chopped
- 2 green onions, sliced
Instructions
- 2 tablespoons olive oilPut the Instant Pot on sauté mode. When the pot is hot, add the oil and let the oil get hot, too.
- 1 onionAdd the onions and sauté them until they are translucent
- 1 jalapenoAdd the jalapeno and sauté until they are soft.
- 2 cups Whole tomatoes, 1 tablespoon tomato paste, 1 tablespoon red pepper paste, 1/2 teaspoon Aleppo pepper, 1/4 teaspoon cayenne pepper, 1/2 teaspoon saltPut the tomatoes and their juices, the pepper paste, Aleppo, cayenne, salt, and tomato pasta into a blender. Puree the mixture and set it aside.
- 1 cup fine bulgur wheatStir in the dry bulgur wheat, mixing well to ensure all grains are moistened.
- Add the tomato mixture.
- Cancel Sauté, and seal the lid.
- Set to Keep Warm for 30 minutes (no pressure cooking needed).
- Lemon juice, 1/4 cup mint, 2 green onionsFluff with a fork. Stir in lemon juice, mint, and green onions. Taste and adjust seasoning as needed.
