Heart of Palm Salad – Healthier Steps

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

This is one of the easiest side dishes to make and tastes great. I cooked it often and loved to personalize it.

It’s quick to make and packs a ton of vibrant flavors. It can be served as a simple vegan lunch or topped with vegan fish or crumbled vegan feta cheese.

You may be wondering, “What are hearts of palm?” » Are they healthy? Here is the update on this mysterious ingredient because it is quite intriguing.

What is heart of palm?

Heart of palm is a vegetable harvested from the heart of a palm tree. Their origins date back to the Mayan civilizations of South and Central America. All parts of the palm tree were used by ancient civilizations in the region, from the edible core to the sturdy bark used in construction.

Previously, heart of palm manufacturing endangered Brazil’s icara palm population; however, hearts are now taken 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. Fresh, they are quite perishable.

Heart of Palm Salad

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

Palm hearts are cut into thin cylinders and sold whole or sliced. They appear unlike any other vegetable.

Hearts of palm have a flavor often compared to artichoke hearts, but they have a milder bite, a little sweeter, less acidic, and a delicious combination of crunch and sweetness in their texture.

Hearts of palm are a common substitute for meat-loving vegetarians who want a meaty feel. When you go vegetarian “crab fritters,” the crab meat can be replaced with hearts of palm. They can be used as a stuffing for Tacos Or sandwiches once grated and cooked in the appropriate sauce. You can make something that tastes like squid by dipping it in batter then frying it.

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

In addition to being versatile, the hearts of palm are nutrient powerhouses. Hearts of palm are an excellent source of protein because they contain 17 distinct amino acids. Additionally, they are high in fiber, low in fat and sugar, and a variety of beneficial vitamins and minerals. An 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 unpretentious vegetable offers a number of important health benefits, including:

Good for heart health

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

It can help manage hypertension by reducing 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 cannot function without amino acids and proteins, the biomolecules they make up. The nine necessary amino acids, those that your body cannot produce itself and must obtain from food, are fortunately all present in the heart of the palm. Repairing damaged tissues is one of the key roles of these amino acids.

Reduce morning sickness

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


Why will you love this heart of palm salad?

  • It’s easy to prepare and ready in less than 10 minutes.
  • There are only 6 ingredients total, plus salt.
  • It’s quick to make and packs a ton of vibrant flavors.
  • It pairs well with almost everything.
  • One of the easiest side dishes to prepare is undoubtedly this delicious salad.
  • It can be served as a simple plant-based lunch option or topped with cheese crumbles.
  • Hearts of palm taste like artichoke hearts and have a soft, crispy texture. Personally, I like to eat them whole as a snack, but I prefer them even more diced in a salad.
  • Even after a few days of prep, the textures of this salad blend together so well and give it a nice crunch.

Ingredients for Heart of Palm Salad

Heart of Palm Salad Ingredients

  • Palm heart: The star ingredient of this salad is the heart of palm. It is a crispy vegetable harvested from the center of the palm tree. The flavor is similar to a combination of artichokes and asparagus. They’re convenient because you can just open a can and slice them to toss into a salad.
  • Tomatoes: Tomatoes are used to aid digestion and aid in detoxification of the body. Additionally, they help control asthma, reduce inflammation and combat high cholesterol. Additionally, to quench thirst, tomatoes can also help in the treatment of various kidney infections.
  • Red onion: Before adding the onion to the salad, you can soak the onion slices for 30 minutes in cold water. This softens the onion so you can enjoy its flavor without having to shout “onion” at the table.
  • Lawyer: Peeled, pitted and sliced.
  • Lime juice: Start by adding a little fresh lime juice. Others can be added if necessary.
  • Minced garlic: Use fresh for more flavor.
  • Salt to taste: A pinch of salt will help balance the flavors.

How to make heart of palm salad?

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

What to serve with hearts of palm salad

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

Since the flavors complement a range of cuisines, they pair well with tacos, grills, and even pastas. I also like it as a light dinner with warm SRSLY sourdough bread.

In addition,

  • Use it to make tortillas.
  • It’s a great filling for sandwiches.
  • Top with a choice of crackers.

How long does heart of palm salad last?

Your leftover salad will keep in the refrigerator for up to two days if you cover it well, but it’s best to eat it the same day you make it. Don’t freeze it, please.


  • If you want a heartier dish, arugula can be successfully added to this salad. Arugula leaves can also be used 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 of this salad are best after a few hours of chilling in the refrigerator, but you can serve it immediately if necessary.

Other salad recipes to try:

Frequently asked questions

What do hearts of palm taste like?

Much 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.

What does a heart of palm salad look like?

Making this salad with hearts of palm is really quick and easy. It tastes best when the flavors have had time to blend, so I recommend making it the day you plan to serve it. Even though the textures of the avocados and tomatoes have often been slightly weakened by the lime juice, they still taste good the next day even if they are less appetizing.

Where can you buy hearts of palm?

Hearts of palm are commonly found in grocery stores, where they are offered in jars and cans alongside olives and artichokes, but they are often expensive. Hearts of Palm is available for purchase on Amazon.com, and sometimes 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 carbohydrates, about double the fiber content, triple the iron content and more vitamin C than artichoke hearts. However, artichoke hearts are rich in vitamin A.

heart of palm salad recipe with tomato and avocado

If you like and appreciate this recipe, don’t hesitate to leave a comment to let me know what you think.

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