I am so excited to share today’s Hearts Of Palm Salad recipe with you guys! Hearts of palm is one of my favorite recent discoveries (I know I’m late to to the party). They’re the perfect mix of soft and crunchy, and they’re super low calorie, which makes them the perfect addition to any salad!
What Is Hearts Of Palm:
There are quite a few foods I had never heard of before going vegan. Hearts of palm is one of them. Prior to going vegan I ate the same foods over and over again, never really branching out. I am sure many of you (if you’re vegan) can relate to this. However as the years go by, and I discover more and more foods, I am pleasantly surprised by the abundance of healthy plant based foods out there.
Hearts of palm comes from the core of multiple palm species. It is cut, then typically canned, or jarred and sold all over the world. It’s low in calories, and has a smooth, creamy, and buttery taste.
Ingredients For This Hearts Of Palm Salad:
For The Salad:
- Spring Mix – You can use any green for the base of this salad. I personally love spring mix, but romaine, kale, spinach, etc. will all work well too!
- Cherry Tomatoes – I love using a variety pack of cherry tomatoes for some more color in this salad. Cherry tomatoes add the perfect fresh juicy flavor to this salad.
- Avocado – Adding a hass avocado to this salad is the ultimate way to level it up. It adds creaminess and healthy fats to make this salad a complete meal.
- Chickpeas – The perfect plant based protein to add to this salad. They’re perfectly crunchy, and compliment the flavor of the hearts of palm perfectly.
- Coconut Aminos – I absolutely love adding coconut aminos to anything I roast. It adds the perfect amount of sweetness and saltiness, and it helps to caramelize whatever you roast.
- Hearts Of Palm – The hero ingredient of this recipe, hearts of palm is the perfect creamy and salty ingredient to add to salads.
- Almond Flour – Part of the gluten-free batter used to coat the hearts of palm. I love almond flour for battering ingredients, because it crisps up super nicely and doesn’t taste dough-y.
- Oat Flour – I find that a little b it of oat flour is game changing when it comes to batter. It really helps to bind the batter to the ingredient, and give it the perfect gluten-free breaded texture.
- Italian Seasoning – Since the hearts of palm aren’t dunked in any sauce, I like to mix in Italian seasoning to give them some added flavor.
- Garlic Powder – Since the breaded hearts of palm isn’t directly coated in anything, I like to add garlic powder to the breading mix to give it more flavor.
- Onion Powder – Just like the garlic powder, the onion powder is perfect for adding additional flavor!
- Ground Flaxseed – Is my favorite vegan egg substitute. Ground flaxseed works just like an egg does, so it’s perfect to add to the batter
- Plant Based Milk – Any plant based milk will work perfectly. I personally opt for unsweetened soy milk, because the added protein and the higher fat content.
For The Tahini Dressing:
- Tahini – I absolutely love tahini based salad dressings. Tahini is full of protein and healthy fats, and it’s perfect for making creamy and thick vegan salad dressings.
- Coconut Aminos – If you haven’t noticed, I am a tad bit obsessed with coconut aminos. It’s sweet, salty, and the perfect addition to this vegan tahini dressing!
How To Make This Hearts Of Palm Salad:
This Hearts Of Palm Salad is the perfect healthy salad to make throughout the week. It only takes a few simple ingredients, less than 30 minutes to make, and it’s great for meal prep. All you need is a baking sheet, a couple large bowls, and an oven, or air-fryer.
Begin by preheating the oven to 425. Next, make the batter for the hearts of palm. Make the “eggy” mixture by combining the ground flaxseed and plant based milk. Combine the almond flour, oat flour, garlic powder and Italian seasoning together. Mix until evenly combined.
Strain and rinse the hearts of palm and add them to the flaxseed mixture and coat. Transfer to the breading and toss until coated evenly. Place on a nonstick, or lightly sprayed baking sheet. Place in the oven to bake for 20 minutes, or until crispy and golden.
While hearts of palm is baking, add the coconut aminos to the chickpeas, toss, and place in the air-fryer. Fry on high for 15 minutes. If you don’t have an air-fryer, place on another baking sheet in the oven and bake for 20-25 minutes.
Once the chickpeas and hearts of palm are crispy, assemble the salad. Make the dressing by combining the tahini, coconut aminos, and water and mix until smooth. Add the spring mix to a large bowl. Chop the cherry tomatoes in half and add. Cut the avocado into strips and add. Add the hearts of palm and chickpeas and toss with the tahini dressing. Enjoy!
Frequently Asked Questions:
What Do Hearts Of Palm Taste Like?
If you’re like me and you never had hearts of palm, you may be a bit hesitant to try this recipe. However I promise you that this salad is a must try. Hearts of palm is one of those foods that I wish I had discovered sooner, because it is just that good!
What does it taste like? If I had to compare the flavor to another vegetable, I’d say they taste a lot like artichoke hearts. They don’t have a strong flavor, but they have a buttery texture and they absorb the saltiness of the brine.
Are Hearts Of Palm Hard To Digest?
Hearts of palm is a great source of dietary fiber. This is great for most people since the majority of people do not eat enough fiber. However if you have a sensitive stomach, or aren’t used to consuming a lot of fiber, I would be a little cautious. However if you eat a plant forward diet, or are vegan this shouldn’t be an issue for you at all!
Are Hearts Of Palm Raw?
The first time I ever had hearts of palm wasn’t actually from a can believe it or not! A couple weeks ago I was walking around outside with my boyfriend informed me that you could eat the inside of the palms that are low to the ground. I was shocked, because if you’re from the south like me, then you know they’re everywhere. I had no idea that those were the same palms that hearts of palms come from!
We pulled one out and peeled away the outside, and to my surprise the inside was truly a heart of palm. Granted it was much smaller and wasn’t salty, but there it was in all it’s raw glory! Even though hearts of palm is typically found in a cans, it is raw vegan!
Related Vegan Salad Recipes:
- Buffalo Cauliflower Salad
- Plantain Salad
- Strawberry Jicama Salad
- Raw Vegan Taco Salad
- Roasted Tuscan Salad
Hearts Of Palm Salad
- 1 Air fryer optional
For The Hearts Of Palm Salad:
For The Tahini Dressing:
- 3 tbsp tahini
- 1 tbsp coconut aminos
- 1/4 cup water
- Begin by preheating the oven to 425.
- Make the batter for the hearts of palm. Make the "eggy" mixture by combining the ground flaxseed and plant based milk. Combine the almond flour, oat flour, garlic powder, onion powder, and Italian seasoning together. Mix until evenly combined.
- Strain and rinse the hearts of palm and add them to the flaxseed mixture and coat. Transfer to the breading and toss until coated evenly. Place on a nonstick, or lightly sprayed baking sheet. Place in the oven to bake for 20 minutes, or until crispy and golden.
- While hearts of palm is baking, add the coconut aminos to the chickpeas, toss, and place in the air-fryer. Fry on high for 15 minutes. If you don’t have an air-fryer, place on another baking sheet in the oven and bake for 20-25 minutes.
- Make the dressing by combining the tahini, coconut aminos, and water and mix until smooth.
- Once the hearts of palm and chickpeas are done, assemble the salad. Add the spring mix to a large bowl. Chop the cherry tomatoes in half and add. Cut the avocado into strips and add. Add the hearts of palm and chickpeas and toss with the tahini dressing. Enjoy!