This hearts of palm salad requires no cooking and needs only minimal preparation. It is vegan, quite refreshing, tasty, and healthy! Serve it alone or with your favorite protein!

This is one of the simplest side dishes to prepare, and it tastes excellent.  I used to cook it often and enjoy customizing it.

It is quick to prepare and has a ton of vibrant flavors. It can be served as a simple vegan lunch or topped with vegan fish or crumbled vegan feta cheese.

Perhaps you’re wondering, ‘What on is hearts of palm?’, Are they healthy? Here is the lowdown on this mysterious ingredient because they are quite intriguing.

Heart of palm salad overlay in a white bowl

What Is The Heart Of Palm?

The heart of a palm is a vegetable harvested from the heart of a palm tree. Their origins can be traced to the Mayan civilizations of South and Central America. All parts of the palm tree were used by ancient civilizations in the area, from the edible heart to the sturdy bark used in construction.

Previously, the manufacture of palm hearts endangered the Brazilian icara palm tree population; however, the hearts are now extracted from faster-growing, non-endangered palm trees.

After harvesting, the hearts are chopped and pickled or canned in water or brine. In most grocery stores, it is difficult to find fresh hearts of palm. When fresh, they are quite perishable.

Heart Of Palm Salad

You can eat raw hearts of palm. They are used in dips, salads, and many other dishes today. They can also be used as a substitute for meat for vegetarians. Pan-fried, seared, grilled, and roasted, are prominent elements in Central and South American food.

Hearts of palm are chopped into thin cylinders and are sold whole or sliced. They appear, unlike any other vegetable.

Hearts of palm have a flavor that is frequently compared to that of artichoke hearts, but they have a gentler, somewhat sweeter, less acidic bite and a delightful combination of crunch and softness in their texture.   

Hearts of palm are a common substitute for meat-loving vegetarians who want a meaty feel. When making vegetarian “crab cakes,” crab flesh can be swapped out with hearts of palm. They can be used as the stuffing for tacos or sandwiches when shredded and cooked in the proper sauce. You can make something that tastes a lot like calamari by dipping it in batter and then deep-frying it.

They give salads a unique and tropical flavor. You’ll find chopped vegetable salads featuring hearts of palm in Latin America, especially Brazil, Ecuador, and Costa Rica.

In addition to being versatile, the hearts of palm are nutritious powerhouses. Hearts of palm are a great source of protein because they contain 17 distinct amino acids. Additionally, they have high fiber content, low fat and sugar content, and a variety of beneficial vitamins and minerals. One important vitamin is vit B6, which is necessary for the healthy development and growth of your skin, nervous system, brain, and many other bodily organs.

Health Benefits Of Heart Of Palm

This unusual and unassuming vegetable offers a number of significant health benefits, including:

Good For Heart Health

Potassium is the most abundant mineral among the many vitamins and minerals found in heart of palm. Potassium is crucial for maintaining the health of your heart.

It can aid in hypertension management by lowering sodium intake and reducing tension in blood vessel walls in addition to stimulating the heart to pump blood throughout the body. 

Repair Body Tissues

The body can’t function without amino acids and proteins, the biomolecules they comprise. The nine necessary amino acids—those that your body cannot produce on its own and must obtain from food—are fortunately all present in the heart of palm. Repairing damaged tissue is one of these amino acids’ key roles.

Reduce Morning Sickness

Nausea and vomiting affect more than half of pregnant women in the early months of their pregnancies. Pyridoxine, commonly known as vitamin B6, is one of the nutrients found in heart of palm that helps to alleviate the effects of morning sickness. When combined with doxylamine, this vitamin has the greatest ability to cure morning sickness.

SCROLL DOWN FOR THE DETAILED RECIPE, BUT I REQUEST YOU DON’T SKIP READING THE INFORMATION INCLUDED IN THE BLURB.

Why You’ll Love This Heart Of Palm Salad?

  • It is easy to make and ready in less than 10 minutes.
  • There are only 6 ingredients total, plus salt.
  • It is quick to prepare and has a ton of vibrant flavors.
  • It pairs well with almost anything.
  • Undoubtedly one of the simplest side dishes to prepare is this delicious salad.
  • It can be served as a straightforward plant-based lunch option or topped with cheese crumbles.
  • Hearts of palm taste like artichoke hearts and have a gentle, crisp texture. I personally enjoy eating them whole as a snack, but I prefer them diced in a salad even more.
  • Even after being prepared for a few days, the textures in this salad blend so nicely and give it a great crunch.

Ingredients for heart of palm salad

Ingredients Of Heart Of Palm Salad

  • Heart of palm: This salad’s star ingredient is hearts of palm. They are a crispy vegetable harvested from the palm tree’s center. The flavor is similar to an artichoke and asparagus combination. They’re convenient that you can just open a can and slice them up to toss into a salad.
  • Tomatoes: Tomatoes are used to facilitate digestion and assist in the body’s detoxification. Additionally, they help control asthma, reduce inflammation, and fight high cholesterol. Additionally, to quench thirst, tomatoes can also aid in the treatment of various kidney infections.
  • Red onion: Before adding the onion to the salad, you can give the onion slices a 30-minute soak in cold water. This softens the onion so that you may enjoy its flavor without having to shout “onion” at the dinner table.
  • Avocado: Peeled, pitted, and sliced.
  • Lime juice: Start by adding a little fresh lime juice. More can be added if needed.
  • Garlic minced: Use fresh for greater flavor.
  • Salt To Taste: A pinch of salt will help to balance the flavors.

How To Make Heart Of Palm Salad?

Place chopped heart of palm in a bowl with tomatoes, red onion, and avocado. Add lime, garlic, and salt. Toss to combine. Serve immediately.

What To Serve With Hearts Of Palm Salad

This salad is versatile enough to serve as a main dish, a side dish, or even as a snack. Furthermore, it’s great to bring picnics and potlucks.

Since the flavors complement a range of cuisines, it pairs well with tacos, grilled foods, and even pasta. I also like it as a light supper with some warm SRSLY sourdough bread.

Additionally,

  • Use it to make tortilla wraps.
  • This is an excellent filling for sandwiches.
  • Scoop with a choice of crackers.

How Long Does Heart Of Palm Salad Last?

Your leftover salad will keep in the fridge for up to two days if you cover it tightly, but it’s best eaten the day it’s made. Don’t freeze it, please.

Variations

  • If you desire a heartier dish, arugula can be successfully added to this salad. Arugula leaves can also be used to serve as a base on which to place the salad.
  • If you prefer stronger flavors, try adding more spices to the dressing like ground cumin, black pepper, or cayenne pepper, etc.

Chef’s Notes:

  • Hearts of palm should always be rinsed well before use.
  • The flavors in this salad are best after a few hours of chilling in the fridge, but you may serve it right away if necessary.

Other Salad Recipes To Try:

Frequently Asked Questions

What Do Hearts Of Palm Taste Like?

Like artichoke hearts and white asparagus, the flavor of a heart of palm is quite mild. They are hard and crunchy, but still soft and easy to chew through.

What Is A Hearts Of Palm Salad Like?

Making this salad using hearts of palm is really simple and quick. It’s best when the flavors have had time to mingle, so I recommend making it the day you plan to serve it. Even though the avocados and tomatoes’ textures have often been slightly weakened by the lime juice, it still tastes great the next day even though it isn’t quite as appealing.

Where Can You Buy Hearts Of Palm?

Hearts of Palm are commonly found at grocery shops, where they are offered in jars and cans next to olives and artichokes, but they are frequently expensive. Hearts of Palm are available for purchase at Amazon.com, and occasionally you can find them there for a little less money. 

What Is The Difference Between Hearts Of Palm And Artichoke Hearts?

Heart of Palm offers fewer calories and carbs, roughly double the fiber level, treble the iron content, and more vit C than artichoke hearts. However, artichoke hearts are high in vitamin A.

heart of palm salad recipe with tomato and avocados

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heart of pal salad on a white bowl on white background

Heart of palm salad

This hearts of palm salad requires no cooking and needs only minimal preparation. It is vegan, quite refreshing, tasty, and healthy! Serve it alone or with your favorite protein!
5 from 1 vote
Print Pin Rate
Course: Salad
Cuisine: American
Keyword: Heart of palm salad
Prep Time: 10 minutes
Cook Time: 11 minutes
Servings: 4 servings
Calories: 225kcal

Ingredients

  • 1 14 ounce can heart of palm cut into 1/4 inch slices
  • 2 tomatoes chopped
  • 1/4 cup red onion cut into slices
  • 1 avocado pitted and chopped
  • 1 lime juiced
  • 2 cloves garlic minced
  • Salt To Taste

Instructions

  • Drain the heart of palm can and slice the hearts into 1/4 inch pieces.
  • In a large bowl, combine the sliced hearts of palm, chopped tomatoes, and sliced red onion.
  • Add in the chopped avocado and mix gently to avoid smashing the avocado pieces.
  • In a small bowl, combine the lime juice and minced garlic, stirring until well mixed.
  • Pour this lime-garlic dressing over the salad ingredients in the large bowl.
  • Toss everything together gently to ensure all the ingredients are evenly coated in the dressing.
  • Season the salad with salt to your liking.
  • Allow the salad to rest for a few minutes to let the flavors meld together, then serve

Nutrition

Calories: 225kcal | Carbohydrates: 37g | Protein: 5g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 22mg | Potassium: 2347mg | Fiber: 6g | Sugar: 21g | Vitamin A: 667IU | Vitamin C: 28mg | Calcium: 42mg | Iron: 2mg