Healthy Snack Wednesday – What the Metch? Recipe: Eetch

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My ethnic past now well documented, as well as my love for all foods ethnic. So when I moved to New England, and learned that we share a building with an Armenian family, well instantly my thoughts turned to tabouli, hummus and grape leaves! And I was not disappointed.

The one day, Lara and I were at the farmers’ market, and we came across Seta. Seta was selling something called Metch. What? A middle eastern food I have never heard of? How can this be? I had to have it. I was instantly in love.

Fast forward a couple of months, I am speaking with my neighbor and I say “what is that heavenly smell?” (I am always inviting myself to eat their food by the way…) She says “Oh, that’s eetch.” “Eetch?” I say, and peek around the corner. Low and behold, there was a beautiful mound of the delicious Metch which Seta first introduced me to. Angels sang and the sun shined down, and I enjoyed another bowl of Metch (which I now know is also called Eetch).

Well what is this amazing salad you ask? Well, it is bulgar wheat with lemon, tomato, spices, parsley, and spring onions. It can be served hot or cold and can be either refreshing or comforting…now that is a food! Wait, what is bulgar you ask?

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Well only my very favorite grain ever! It is essentially cracked, dried wheat. You can find it in ethnic grocery stores, or in the grains bins and Whole Foods. Bulgar is super versatile, and can be replaced for any grain in most recipes.


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Metch (Eetch Recipe)


  • 1 cup uncooked bulgar wheat
  • 1/2 vidalia onion (chopped)
  • 1 jalapeno – optional (seeded & chopped)
  • 1/2 red bell pepper (seeded & chopped)
  • 1/2 green bell pepper (seeded & chopped)
  • 1/2 cup olive oil
  • 8 oz tomato sauce
  • Water (use the tomato sauce can for 8 oz measure of water)
  • 1/2 cup fresh squeezed lemon juice
  • 1 tbsp paprika
  • Salt & pepper to taste
  • 1/2 – 1 cup fresh chopped parsley (according to taste. I like more, so I used 1 cup)
  • 1/2 cup chopped scallions


  • Heat olive oil in a medium pan over medium heat
  • Add onions and all 3 peppers
  • Bring to a simmer and reduce heat
  • Allow to simmer, covered, for 30 minutes
  • Using a slotted spoon, remove onions and peppers and discard (or use for something else). Make sure to leave as much liquid as possible in the pot
  • Add tomato sauce, water and lemon and stir well
  • Add paprika and bring mixture to a boil
  • Add bulgar wheat
  • Cover and remove from heat
  • Allow to sit until the liquid disappears, approximately 15 minutes
  • Salt and pepper to taste
  • Add parsley and scallions and stir well
  • Serve as a side dish or salad, hot or cold!

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10 Replies to “Healthy Snack Wednesday – What the Metch? Recipe: Eetch”

  1. So funny! It was the other way around for me. My boyfriend introduced me to Eetch, which he was excited to make for me as it was an Armenian dish that was easy and vegetarian. Last fall I met Seta and saw her metch, and I said, well that looks just like eetch, and she explained that they’re the same thing and it is just called different things.

  2. I found Seta at the farmers market over the summer, tried metch, and bought a little tub of it right way. I may have to make it myself at some point too… thanks for the recipe!

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  4. Hi! Just googled “metch recipe” and your blog came up first. Another fan of Seta’s food, from the Davis Square farmer’s market. Yum!

  5. Same here…I just bought some Seta’s Metch at the Copley market a few days ago. I didn’t even try it. I just bought it because it looked interesting and I love to try new foods. I wish I had bought more! So, until I get back to Boston, I will be making some from this recipe. Thanks!

  6. This is the BEST RECIPE for Metch i have ever tasted. I make it at least 3 times a year and always double the quantity! Everybody LOVES IT!!!

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