Hearts of Palm and Bean Salad: Nutrition, Recipe, and Tips
Discover the nutritional benefits, easy recipe steps, and expert tips for making a flavorful hearts of palm and bean salad.
Hearts of Palm and Bean Salad: The Ultimate Guide
If you’re searching for a refreshing, nutritious, and easy-to-make salad, this Hearts of Palm and Bean Salad is the answer. Renowned for its subtle, artichoke-like flavor and exceptional health benefits, hearts of palm pair beautifully with creamy beans, crisp vegetables, and vibrant herbs. This guide covers everything you need: nutritional details, step-by-step instructions, tips for customization, serving ideas, and answers to common questions about this unique salad.
What Are Hearts of Palm?
Hearts of palm are the edible interior of certain palm trees, most commonly harvested from the peach palm in South America. Their texture is tender, similar to artichoke hearts, and they possess a mild, clean, slightly nutty flavor that adapts effortlessly to many dishes. In most supermarkets, they’re available canned or jarred, preserved in brine or water, and are a staple in vegetarian and gluten-free cuisines.
- Flavor profile: Neutral, making them ideal for absorbing dressings and herbs.
- Texture: Smooth, tender, slightly fibrous, and cuttable into rounds or spears.
- Availability: Easily found canned or jarred in grocery stores.
Health Benefits and Nutritional Highlights
Hearts of palm bring a range of nutritional benefits to this salad. According to registered dietitian Stefani Sassos, M.S., R.D.N., they’re a noteworthy source of vitamin B6, crucial for immune and nervous system function, and potassium, supporting hydration and regulating heartbeat. Combined with beans, which provide plant-based protein and fiber, this salad is both filling and nourishing.
- Low calorie: About 165 kcal per serving for the complete salad.
- High fiber: 8g per serving, contributing to digestive health.
- Plant-based protein: 7g per serving, thanks to cannellini beans.
- Vitamins & minerals: Notably vitamin B6, potassium, magnesium, and antioxidants from vegetables and herbs.
- Suitable for: Vegetarian, gluten-free, and Mediterranean diets.
| Nutrition (Per Serving) | Amount |
|---|---|
| Calories | 165 kcal |
| Fat | 7g (1g saturated) |
| Carbohydrates | 22g |
| Fiber | 8g |
| Sugar | 2g (0g added) |
| Protein | 7g |
| Sodium | 447mg |
Hearts of Palm and Bean Salad Recipe
Ingredients
- 3 Tbsp. red wine vinegar
- 1 tsp. lemon zest + 1 Tbsp. lemon juice
- 1 Tbsp. oregano leaves, chopped
- Kosher salt and freshly cracked pepper
- 3 Tbsp. olive oil
- 1/4 small red onion, thinly sliced crosswise
- 1/2 medium jalapeño, seeded and thinly sliced
- 2 (14-ounce) cans hearts of palm, rinsed and sliced 1/4-inch thick
- 1 (15.5-ounce) can cannellini beans, rinsed
- 1 pt. grape tomatoes, halved
- 1/2 cup basil leaves, roughly chopped
Step-by-Step Directions
- Mix the dressing: In a large bowl, whisk together the red wine vinegar, lemon zest and juice, oregano, salt and pepper, and olive oil. Stir in sliced onion and jalapeño, then let sit for 5 minutes to soften and mellow the flavors.
- Prepare the vegetables and beans: Add sliced hearts of palm, rinsed cannellini beans, and halved grape tomatoes. Toss gently to combine, ensuring the vegetables are evenly coated in the dressing.
- Finish with herbs: Fold in roughly chopped basil. Top with additional cracked pepper if desired and serve immediately. Flavors improve if allowed to rest in the refrigerator for a few hours before serving.
Pro Tips for Salad Success
- Soften onions: For a milder, less pungent taste, soak sliced red onion in cold water for 30 minutes before adding.
- Chop herbs just before serving: This preserves their aroma and prevents browning.
- Let flavors meld: Chill the salad for 2-3 hours before serving to allow the flavors to integrate.
- Customizations: Add diced avocado, chopped cucumber, or parsley for more variety.
- Serving size: This recipe makes 6–8 standard servings.
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Variations and Customizations
This salad is incredibly versatile. Try these options based on what you have on hand or dietary preferences:
- Add green beans (blanched and cooled) for a crunchier texture.
- Replace cannellini beans with chickpeas, black beans, or navy beans for different flavors.
- Avocado cubes or slices add creaminess and heart-healthy fats.
- Fresh herbs: Substitute basil with cilantro, parsley, or mint.
- Spice level: Increase jalapeño or add red pepper flakes for heat.
- Cucumber, red pepper, or olives boost color and Mediterranean flair.
- For cheese lovers, add feta or goat cheese crumbles.
How to Serve Hearts of Palm and Bean Salad
- As a side dish: Pairs well with grilled chicken, fish, or tofu.
- Main course: Serve on its own with a crusty roll or pita bread.
- Picnics & potlucks: Stays fresh for hours and is loved by vegan and vegetarian guests.
- Bowl meals: Spoon over cooked quinoa, brown rice, or leafy greens for a more filling lunch.
Make Ahead & Storage
- Make ahead: Prepare the salad in advance and refrigerate. Flavors deepen after a few hours.
- Storage: Keep in a sealed container in the refrigerator for up to 3 days.
- Do not freeze: Freezing affects the texture of beans and hearts of palm negatively.
Frequently Asked Questions (FAQs)
Q: Can I use fresh hearts of palm instead of canned?
A: Fresh hearts of palm can be used if available, but canned or jarred varieties are more common and convenient. Fresh will offer a slightly firmer texture and more delicate flavor, but require peeling and slicing.
Q: Are hearts of palm healthy?
A: Yes. Hearts of palm are low in calories, rich in vitamin B6 and potassium, and a good source of fiber. They complement the protein and fiber offered by beans, creating a nutritious dish.
Q: Can I make this salad vegan?
A: The base recipe is already vegan. Double-check the ingredients in canned hearts of palm and beans to avoid any added dairy or animal products.
Q: Can I substitute the beans?
A: Absolutely. While cannellini beans are creamy and blend well, chickpeas, navy beans, or even lentils work as excellent alternatives based on preference or availability.
Q: Is the salad gluten-free?
A: Yes. All core ingredients are naturally gluten-free, making this recipe suitable for anyone avoiding gluten.
Q: What can I use instead of jalapeño?
A: For less spice, omit jalapeño or substitute with diced sweet green pepper. For more heat, add thinly sliced serrano chili or crushed red pepper flakes.
Q: How long does the salad keep?
A: The salad maintains optimal taste and texture for up to 3 days when refrigerated in an airtight container.
Conclusion: Enjoying Hearts of Palm and Bean Salad
Hearts of Palm and Bean Salad is a crowd-pleaser that requires minimal prep time and delivers delicious flavor along with impressive nutritional benefits. Whether served at summer gatherings, weeknight dinners, or meal-prepped for healthy lunches, this salad highlights the versatility of plant-based ingredients and Mediterranean-inspired flavors. With options for customization and broad dietary suitability, you can adapt this recipe to your tastes. Try it today, and enjoy the unique blend of creamy beans, crisp palm hearts, tangy vinaigrette, and vibrant herbs in every bite.
References
- https://honestandtruly.com/hearts-of-palm-salad-recipe/
- https://www.prevention.com/food-nutrition/a60370336/hearts-of-palm-and-bean-salad-recipe/
- https://kalynskitchen.com/green-bean-salad-recipe-with-hearts-of/
- https://www.shelikesfood.com/hearts-of-palm-and-white-bean-salad/
- https://howtomakedinner.com/blog/lemony-hearts-of-palm-salad-with-white-beans/
- https://reesespecialtyfoods.com/recipe/hearts-palm-and-black-bean-salad/
- https://themom100.com/recipe/white-bean-and-hearts-of-palm-salad/
- https://michiganbean.com/recipes/white-bean-heart-of-palm-avocado-salad-jars-2/
- https://www.prevention.com/food-nutrition/recipes/a20529209/beautiful-bean-salad/
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