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Heart-Healthy Recipes: Eetch (Bulgur and Tomato Dish)

January 14, 2026

Eetch (Bulgur and Tomato Dish)

Ingredients

·  1 cup fine bulgur wheat

·  1 cup hot water

·  2 medium tomatoes, finely diced

·  1 small onion, finely minced

·  ¼ cup extra virgin olive oil

·  2 tablespoons low-sodium tomato paste

·  ½ cup finely chopped flat-leaf parsley

·  ¼ cup finely chopped mint

·  2 tablespoons lemon juice

·  1 teaspoon paprika

·  1 teaspoon black pepper

·  Garnish with red bell peppers, cucumbers, and mint leaves

Instructions

  1.       Place bulgur in a large bowl and pour hot water over it. Cover and let it sit for 30 minutes, or until the bulgur is tender and water is fully absorbed.
  2.       In a separate bowl, mix tomatoes, onions, olive oil, and tomato paste.
  3.       Add the above mixture to the bulgur and mix well.
  4.       Stir in chopped parsley, mint, lemon juice, paprika, and black pepper.
  5.       Optional with a spoon, take the mixture and shape into ball shapes.
  6.       Add red bell pepper, cucumber, and mint leaves in between each ball of eetch.
  7.       Cover and refrigerate for at least an hour to allow the flavors to blend.

 

Serving Size: ¼ of recipe; Calories: 280; Total Fat: 14 gm; Saturated Fat: 2 gm; Sodium: 85 mg; Carbohydrate: 36 gm; Protein 9 gm

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