Recipes · Armenian · Salads
Eetch (Armenian Bulgur Salad)
One serving has 331 kcal and 9 g protein, and at least a fifth of a woman's daily need of vitamin K (310%), manganese (96%), vitamin C (94%), magnesium (36%), copper (34%) and fiber (31%). Ready in 30 minutes.
- Preparation: 25 min
- Cooking: 5 min
- Makes: 1 serving (277 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 50 g Bulgur
- 90 g Water
- 40 g Onions, raw
- 20 g Tomato paste
- 30 g Bell pepper, red, raw
- 15 g Parsley, fresh
- 10 g Scallions, raw
- 12 g Olive oil
- 8 g Lemon juice
- 0.5 g Cumin
- 0.3 g Cayenne pepper
- 1 g Salt
Method
- Pour the boiling water over the bulgur in a heatproof bowl, cover, and let stand for 15-20 minutes until absorbed and tender; fluff with a fork.
- Meanwhile, heat half the olive oil in a small pan and cook the finely chopped onion and bell pepper until soft.
- Stir in the tomato paste, cumin and cayenne and cook for 2-3 minutes, then fold this mixture into the warm bulgur.
- Stir in the lemon juice, scallions, parsley, remaining olive oil and salt.
- Let cool to room temperature, then serve, or chill before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 331 kcal | 16% |
| Carbohydrates | 49.9 g | |
| Water | 202 mL | |
| Fiber | 9.3 g | 31% |
| Protein | 8.5 g | 18% |
| Tryptophan | 0.12 g | |
| Threonine | 0.25 g | |
| Isoleucine | 0.28 g | |
| Leucine | 0.5 g | |
| Lysine | 0.26 g | |
| Methionine | 0.11 g | |
| Cystine | 0.16 g | |
| Phenylalanine | 0.37 g | |
| Tyrosine | 0.22 g | |
| Valine | 0.35 g | |
| Histidine | 0.18 g | |
| Fat | 13.2 g | |
| Monounsaturated | 9 g | |
| Polyunsaturated | 1.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.6 g | |
| Saturated | 1.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 72.5 mg | 7% |
| Copper | 0.31 mg | 34% |
| Iron | 3.5 mg | 20% |
| Magnesium | 111 mg | 36% |
| Manganese | 1.7 mg | 96% |
| Phosphorus | 202 mg | 29% |
| Potassium | 664 mg | 14% |
| Selenium | 2.6 µg | 5% |
| Sodium | 426 mg | |
| Zinc | 1.5 mg | 19% |
| Thiamin (vitamin B1) | 0.19 mg | 17% |
| Riboflavin (vitamin B2) | 0.15 mg | 14% |
| Niacin (vitamin B3) | 3.8 mg | 27% |
| Pantothenic acid (vitamin B5) | 0.77 mg | 15% |
| Pyridoxine (vitamin B6) | 0.38 mg | 29% |
| Folate (vitamin B9) | 68.5 µg | 17% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 29.1 mg | 7% |
| Vitamin A | 137 µg | 20% |
| Vitamin C | 70.8 mg | 94% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.4 mg | 23% |
| Vitamin K | 279 µg | 310% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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