I picked up two jars of hearts of palm this past weekend, forgetting my love for it and knew I wanted to make a fresh summer salad with it. Hearts of palm is a great source of protein – YES, protein! 4 grams per serving. Fiber – 2 grams per serving along with calcium, potassium, fiber, vitamin C and iron. So you thought it was hard to find protein in plants? Not at all. If you’ve never had hearts of palm it comes in long tubular sticks (think of a thick carrot but softer). Reminds me of artichokes in flavor minus the brine. Comes from a certain type of palm tree. Economical and so easy to use. You can eat it raw or sauté it. This recipe I used it raw.
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Hearts of Palm Salad
- Total Time: 30 minutes
- Yield: 4 servings 1x
Description
Packed with protein, this summery hearts of palm is a great lunch to pack on the go or a festive side at dinner.
Ingredients
Salad
- 16 oz (450 g) jar of hearts of palm, drained and sliced into disks
- 1 cup (240 ml) of cherry tomatoes, halved or quartered
- 1/4 cup (60 ml) of diced red onions
- 1 cob of corn, charred up on the grill. Remove the kernels from the cob.
- 8 leaves of fresh basil, chopped
- 1 handful of fresh chives, sliced
- 1/4 cup (60 ml) of pepitas
- 1 jalapeño, sliced (seeded if you prefer no heat to your salad)
Dressing:
- 2 tbsp (30 ml) of Dijon mustard (I used Maille herbed Dijon)
- 2 tbsp (30 ml) of red wine vinegar
- 2 tbsp (30 ml) of lime juice
- 2-3 tbsp (30-45 ml) of olive oil
Instructions
- Add all of the salad ingredients into a bowl and toss to mix.
- Dressing: Whisk all of the ingredients in a bowl and taste. Adjust the seasonings. Then pour over the salad and toss to coat.
- Serve or refrigerate until serving.
- Prep Time: 20 minutes
- Cook Time: 10 minutes
- Category: Salad
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 200
Frequently Asked Questions
What does hearts of palm taste like, and can I eat it raw?
It comes in long tubular sticks — think of a thick carrot, but softer. The flavor reminds me of artichokes, minus the brine. I use it completely raw in this salad. No cooking needed; just drain and slice into disks.
What is in the dressing for this salad?
It’s a simple whisked dressing: 2 tbsp Dijon mustard, 2 tbsp red wine vinegar, 2 tbsp lime juice, and 2 to 3 tbsp olive oil. Taste it and adjust before you pour it over. I used a Maille herbed Dijon, which adds a nice depth.
Why char the corn on the grill rather than using it raw or canned?
Grilling one cob until the kernels take some color adds a smoky sweetness that contrasts with the tangy dressing and the jalapeño heat. Raw or canned corn won’t give you that same char — it’s worth firing up the grill just for that one cob.
