Hearts of Palm Salad
Inside: What exactly is this unusual vegetable, what does it taste like, and how can you make easy salads with hearts of palm. Plus, how to supreme citrus like a pro.
Tender palm hearts, juicy oranges, and creamy avocado come together in this flavor-packed Hearts of Palm Salad. The delicate, mild hearts complement the sweetness of fresh citrus, while rich avocado adds a buttery smoothness that balances every bite. Tossed in a vibrant lemon vinaigrette, this zesty salad can be a great side dish or light main course.
What are hearts of palm?
Also known as palm heart, palmetto, palmito, palm cabbage, chonta and swamp cabbage, this vegetable is actually the innermost core of the palm tree’s small immature shoots. After removing the tougher outer layers, the soft, white core is edible.
Young suckers 3 to 4 feet high are cut at their bases, and the leaves and outer leaf stems are removed to expose the central core for harvesting.
Several palm tree varieties produce hearts of palm. The peach palm produces many shoots over its lifetime and doesn’t discolor (oxidize) when cut. Other palm varieties include the South American juçara and açaí, which have a stronger flavor and the Southeast Asian coconut palm hearts, which are sweeter.
When enjoyed fresh and raw, they have a crisp-tender texture. This tropical delicacy is commonly sold in cans in the U.S., making it a perfect pantry staple for making your favorite hearts of palm recipes.
If you’ve never tasted palm hearts, you’re in for a treat. They are very tender and mild, with a flavor similar to artichoke hearts or white asparagus.
Recipes with hearts of palm:
In 2021, Trader Joe’s introduced pasta “noodles” made from this tropical vegetable as a gluten-free option. It has also been used as a substitute for seafood in vegetarian crab cakes.
Recipes with hearts of palm often revolve around salads, but they’re also delicious, seared or dredged and deep-fried or used in stir-fries like bamboo shoots.
One of the simplest ways to enjoy them is raw, in a salad. Their unique flavor (reminiscent of asparagus or artichokes) adds a unique vegetal quality that pairs well with a variety of ingredients.
This salad is tossed with peppery arugula, sweet, juicy oranges and buttery avocado; ingredients that complement the star of the dish. A citrusy dressing and parmesan crumbles season the salad without overpowering the flavors.
Why you’ll love this recipe:
- It’s bright, flavorful and healthy.
- It’s quick and easy to assemble.
- It makes a beautiful side dish or a tasty main course salad (with or without added protein).
- It’s a perfect winter salad because the flavors are sunny and vibrant, thanks to the orange segments and lemon dressing. Winter is citrus season.
- Palm hearts salad is also good for steamy summer days because it’s light and refreshing, filling you up without filling you out.
Ingredients:
- Canned Hearts of Palm–these have a softer, more delicate texture than fresh, but since they’ve already been cooked, it saves you that extra step.
- Oranges–I used navel oranges, but any variety fro Cara Cara to Valencia and Honeybells will work.
- English Cucumber–also known as seedless cucumbers, have thin skins, which don’t need to be peeled before eating.
- Radishes–I like radishes to echo the peppery bite of the arugula. I found a package of multicolored radishes at Trader Joe’s, which is what I used, but you can use regular red, watermelon or French radishes as well.
- Shallots–a cross between an onion and garlic, shallots add a bite to the heart palm salad.
- Arugula–this frilly-leafed lettuce has a moderate peppery flavor, so it’s not as mild as other greens.
- Haas Avocado–these are the Mexican avocados I use for my chunky guacamole and avocado salsa. They’re creamier and more buttery than Florida avocados and delicious in this salad.
- Grated Parmesan Cheese–adds a nutty, salty bite to the salad. Be sure to use real Parmigiano Reggiano for the best flavor.
- Lemon Vinaigrette–you can use your favorite bottled variety or make my easy homemade lemon vinaigrette made from extra virgin olive oil, lemon juice, garlic and Dijon mustard.
Step-by-step instructions:
- Supreme the oranges by cutting the top and bottom ends from the orange. Use a sharp paring knife to follow the natural curve of the fruit as you cut away the rind and white pith. Slice between the segments to reveal and release the orange supremes.
2. Continue to supreme the remaining oranges and transfer to a small bowl, while you assemble the rest of the salad. (Pro-tip: if you’re feeling adventurous, use the rinds to make candied citrus peels).
- Drain the liquid from the canned palm hearts and transfer to a cutting board. Use a paper towel to dry the excess liquid from the palm hearts.
4. Cut them crosswise into ½” pieces.
5. Thinly slice the shallots, cucumbers and radishes. (I like to cut the radishes into matchsticks, to disperse the flavor throughout the salad).
6. Fill a large bowl with arugula and top with the hearts of palm, cucumber, radishes, shallots and oranges and drizzle 2-3 tablespoons of the lemon vinaigrette over the top.
7. Gently toss the salad so the ingredients are lightly dressed. You can use more vinaigrette, but don’t over-do it. The salad should be seasoned but not goopy or wet.
8. Divide the salad amongst the plates and add the sliced wedges of avocado. Drizzle a teaspoon of lemon vinaigrette over the avocado and sprinkle the parmesan cheese over the salads to serve.
Pro-Tips:
- If you’re serving hearts of palm salads as a first course for company, and want to make it ahead, assemble the ingredients in your salad bowl in this order: oranges, palmito, cucumbers, radishes and shallots. Don’t add the arugula or dressing until just before serving to prevent the lettuce and other vegetables from becoming soggy. Placing the wetter and heavier ingredients on the bottom of the bowl and lighter ones on top will preserve their flavors and textures.
- Taste a dressed leaf of lettuce for seasoning and adjust as needed with extra dressing, parmesan or kosher salt and black pepper before serving.
Swaps and Variations
- Swap drained mandarins for the supremed oranges to save the time of supreming them. Be sure to pat the mandarins dry with paper towels before adding to the salad.
- Use other greens like Bibb lettuce, frisée, or mixed baby greens in place of arugula.
- Swap diced red onion in place of shallots.
- Substitute white or red wine vinegar dressing or champagne vinaigrette for the lemon vinaigrette.
- To make this a main course dish, top the salads with crab cakes or stuffed shrimp, or even grilled octopus.
FAQs:
Canned varieties have a flavor similar to canned artichoke hearts or white asparagus.
Yes. They have many healthy benefits including polyphenols, which help neutralize free radicals, they’re high in essential vitamins and minerals while being low in calories, fat and carbohydrates.
Make ahead:
- Parts of the palmito salad can be assembled ahead of time, but wait to add the arugula, dressing, avocado and parmesan cheese until you’re ready to serve.
Storage:
- This salad is best enjoyed when you make it. I don’t recommend storing leftovers as the vegetables will becoe slack and goopy when refrigerated overnight.
More salad recipes you’ll love:
- Winter Citrus Salad
- Pear Christmas Salad
- Simple Citrus Almond Salad
- Frisée Salad with Lardons and Poached Eggs
- Sicilian Style Brown Rice Salad
- Rum Spiked Tropical Fruit Salad
Hearts of Palm Salad
INGREDIENTS:
- 1 14-oz can whole hearts of palm drained, sliced crosswise into ½" rounds
- 3 large oranges peeled and supremed
- ½ english cucumber thinly sliced
- 4 radishes cut into matchsticks or rounds
- ½ medium shallot very thinly sliced
- 6 ounces arugula or other mixed leafy greens
- 1 Haas avocado peeled and sliced
- ⅓ cup grated parmesan cheese
- ¼ cup lemon vinaigrette or other vinaigrette
DIRECTIONS:
FOR THE SUPREMED ORANGES:
- Slice the top and bottom end from 3 large oranges to expose the flesh. Rest the orange flat on a cutting board and use a sharp paring knife to slice away the rind and white pith, exposing the fleshy segments. Trim away any pith, then slice between the white segments and the flesh to release the orange supremes.
FOR THE SALAD:
- Drain 1 14-oz can whole hearts of palm and use a paper towel to remove any excess liquid from the hearts. Slice crosswise into ½" rounds.
- In a salad bowl combine 6 ounces arugula, ½ english cucumber, 4 radishes, ½ medium shallot, and palm hearts.
- Dress the salad with ¼ cup lemon vinaigrette and gently toss to coat the ingredients.
- Slice 1 Haas avocado in half and remove the pit. Divide each half, remove the skin and slice vertically.
- Divide the salad among 4 plates and nestle ¼ of the avocado in the salad. Sprinkle the salad with ⅓ cup grated parmesan cheese and add a small drizzle of dressing to the avocados. Serve.
NOTES:
- Best eaten the same day you make it.
NUTRITION:
“Pin It” For Later!
Love this recipe & the dressing is very refreshing.
So glad you enjoyed the salad, sharon. Vinaigrette is a staple in our house.
Have just done it and it was absolutely delicious. I added watercress and rocket to it as well. Superb recipe. Very tasty and refreshing.
So glad you enjoyed the salad. Hearts of Palm isn’t an every day ingredient, but I’m always reminded of how good it is when we make this salad
What a beautiful salad! I love all these flavors!
I’ve tried hearts of palm once I think on some vacation and I don’t really remember the taste. The way you describe it sounds really nice, mild and fresh. The salad looks so vibrant and bursting with flavour!
This looks great! I haven’t tried heart of palms but the way you made it look, has tempted me want to try it. I love adding fruit to my salad especially oranges and strawberries.
This salad looks delicious, Lisa! It’s been ages since I had hearts of palms. Next time I buy them I am trying this salad! 🙂
Hope you like it, Julia!
I have never tried hearts of palm before, but this salad is beautiful and has such gorgeous flavours! I’m obsessed with citurs salads, so I must try this!