Hearts of palm are a tasty and versatile ingredient that can add a unique touch to many dishes. These tender, white stalks come from the inner core of certain palm trees and have a mild, slightly nutty flavor.
They’re often used in salads, but can be much more than just a salad topper.
You can use hearts of palm in a wide range of recipes, from appetizers to main courses. They work well in dips, soups, tacos, and even as a pasta substitute.
Hearts of palm are low in calories and high in fiber, making them a healthy choice for many diets. With so many ways to use this ingredient, you’ll never run out of new recipes to try.
1. Hearts of Palm Salad
Hearts of palm salad is a tasty and easy dish you can make in minutes. You’ll love its fresh, light flavor and crunchy texture.
To make it, chop hearts of palm into bite-sized pieces. Mix them with diced tomatoes, avocado, and cucumber.
Add a zesty dressing of lime juice, olive oil, and herbs. Cilantro and parsley work well. Toss everything together gently.
This salad is great for summer meals or as a side dish. You can make it ahead of time for picnics or potlucks. It stays fresh in the fridge for a day or two.
Try adding other veggies like red onion or bell peppers for more color and crunch. Beans or quinoa can turn it into a full meal.
2. Grilled Hearts of Palm
Grilling hearts of palm brings out their unique flavor. Cut them into chunks and thread onto skewers for easy handling. Brush with olive oil and sprinkle with salt and pepper.
Grill the skewers for about 15 minutes, turning them now and then. You’ll know they’re done when you see nice grill marks all around.
For extra flavor, drizzle the grilled hearts of palm with balsamic vinegar. Sprinkle some grated Parmesan cheese on top for a savory touch.
Serve these as a tasty side dish or appetizer at your next barbecue.
3. Hearts of Palm Ceviche
Hearts of palm ceviche is a tasty vegan twist on traditional seafood ceviche. It’s easy to make and perfect for warm days.
To create this dish, you’ll need hearts of palm, tomatoes, red onion, cilantro, and lime juice. Some recipes add avocado or jalapeño for extra flavor.
Start by slicing the hearts of palm into small rounds. Mix them with diced tomatoes, finely chopped onion, and fresh cilantro in a bowl.
Pour lime juice over the mixture. This “cooks” the ingredients and gives the dish its signature tangy taste. Add salt and pepper to taste.
Let the ceviche chill in the fridge for about an hour before serving. This allows the flavors to blend together.
Enjoy your refreshing hearts of palm ceviche as an appetizer or light meal.
4. Stuffed Hearts of Palm
Hearts of palm make great vessels for tasty fillings. You can stuff them with a mix of cheese, herbs, and vegetables for a delicious appetizer or side dish.
Try filling them with a blend of cream cheese, garlic, and chopped spinach. Bake until warm and slightly golden on top.
For a protein-packed option, stuff hearts of palm with a mixture of tuna or chicken salad. This makes a quick and easy lunch or light dinner.
You can also go for a vegan filling using mashed chickpeas, diced tomatoes, and fresh basil. Drizzle with olive oil before serving for extra flavor.
5. Hearts of Palm Soup
Hearts of palm soup is a tasty and simple dish. You can make it in under an hour with just a few ingredients.
The soup has a light, creamy texture and tangy flavor. It works well as a quick lunch or dinner starter.
To make it, you’ll need canned hearts of palm, broth, and some basic seasonings. Blend everything until smooth, then heat it up.
You can add extras like cheese or cream for richness. Broccoli or other veggies can boost nutrition and texture.
This easy soup is great for trying hearts of palm in a new way. It’s sure to become a go-to recipe in your kitchen.
6. Hearts of Palm Tacos
Hearts of palm tacos are a tasty vegetarian option. You can make them easily at home using canned hearts of palm.
Start by coating the hearts of palm in seasoned flour or breadcrumbs. Fry them until crispy and golden brown.
Warm up some corn tortillas. Place the crispy hearts of palm inside. Top with a zesty chipotle slaw for extra flavor and crunch.
Add a squeeze of fresh lime juice before serving. These tacos are great for parties or a quick weeknight dinner.
7. Hearts of Palm Stir-Fry
Hearts of palm make a tasty addition to stir-fry dishes. You can use them as a low-carb noodle substitute or chop them into rounds for extra texture.
Try pairing hearts of palm with ground chicken, ginger, and sesame oil for a quick meal. Add hoisin sauce and sambal oelek for more flavor and spice.
For a vegetarian option, combine hearts of palm noodles with crisp veggies like peppers, onions, and broccoli. Sauté everything in a savory sauce for a flavor-packed dish.
This versatile ingredient works well with many stir-fry sauces and seasonings. Experiment with different combos to find your favorite.
8. Hearts of Palm Pizza
Hearts of palm pizza offers a tasty twist on a classic dish. You can easily make this at home using your favorite pizza dough.
Start by preheating your oven to 450°F.
Roll out the dough and spread tomato sauce on top. Add sliced hearts of palm as the main topping. You can also include cheese, onions, and garlic for extra flavor.
Bake the pizza until the crust is golden and the cheese melts. The hearts of palm will give your pizza a unique, mild taste that pairs well with other toppings.
This recipe works great for vegans, vegetarians, and meat-eaters alike. You can customize it with your preferred ingredients to make it your own special creation.
9. Hearts of Palm Pasta
Hearts of palm pasta is a tasty low-carb alternative to wheat pasta. It’s made from the inner core of palm trees and has a mild, slightly nutty flavor.
You can find hearts of palm pasta in many grocery stores. It cooks quickly and works well in many pasta dishes. Try it with your favorite sauces like pesto or marinara.
For a simple meal, toss hearts of palm pasta with olive oil, garlic, and herbs. Add some cherry tomatoes and Parmesan cheese for extra flavor.
This pasta substitute is great for keto diets. It’s low in calories and carbs but high in fiber. You can enjoy your favorite pasta recipes without the guilt.
10. Hearts of Palm Quesadillas
Hearts of palm quesadillas are a tasty twist on a classic Mexican dish. To make them, start by chopping hearts of palm into small pieces.
Heat a skillet and place a tortilla in it. Add shredded cheese, the chopped hearts of palm, and any other fillings you like. Good options include diced peppers or onions.
Top with another tortilla and cook until the cheese melts and the tortillas turn golden brown. Flip once to cook both sides evenly.
Cut your quesadilla into wedges and serve hot. You can pair it with salsa, guacamole, or sour cream for dipping.
11. Hearts of Palm Sushi
Hearts of palm make a great vegan substitute for fish in sushi rolls. To make these rolls, chop hearts of palm into small pieces and mix with vegan mayo and seasonings.
Spread sushi rice on a nori sheet. Add the hearts of palm mixture and slices of avocado. Roll it up using a bamboo mat.
For a California roll style, coat the outside with sesame seeds. You can also add cucumber for extra crunch.
These rolls are perfect for a light lunch or as part of a larger sushi platter. They’re easy to make and taste delicious.
12. Hearts of Palm Risotto
Hearts of palm risotto is a tasty twist on the classic Italian dish. You start by sautéing rice in a pan. Then you slowly add vegetable broth while stirring constantly.
White wine gives the risotto extra flavor. When the rice is almost tender, mix in chopped hearts of palm. Add some Parmesan cheese for a creamy texture.
Season with salt and pepper to taste. Finish with a sprinkle of fresh parsley on top. This risotto is creamy, savory, and filling.
It’s a great option for a meatless meal. The hearts of palm add a unique flavor and texture. Try this recipe for a new take on risotto.
13. Hearts of Palm Dip
This easy dip is perfect for parties and gatherings. You’ll need hearts of palm, mozzarella, Parmesan, green onions, sour cream, and mayonnaise.
Mix all ingredients in a bowl. Spread the mixture into a greased pie plate. Bake at 350°F for 20 minutes until light brown and bubbly.
The result is a creamy, cheesy dip with a unique flavor from the hearts of palm. Serve it warm with crackers or vegetables for dipping.
You can add garlic or jalapeños for extra flavor. This versatile recipe is sure to be a hit at your next event.
14. Hearts of Palm Curry
Hearts of palm curry is a tasty twist on traditional curry dishes. You can make it with chicken, beef, or keep it vegetarian.
To prepare, sauté onions and garlic in oil. Add curry paste and coconut milk to create a flavorful sauce.
Toss in sliced hearts of palm and let them simmer in the curry. The hearts of palm absorb the spices nicely.
Add your choice of protein if desired. Serve the curry hot over rice or quinoa. Top with fresh basil for extra flavor.
This recipe offers a unique way to enjoy hearts of palm in a warm, comforting meal.
15. Hearts of Palm Bruschetta
Hearts of palm bruschetta is a tasty twist on the classic Italian appetizer. You’ll love this fresh and simple dish.
Start by slicing tomatoes and hearts of palm into small pieces. Tear some basil leaves and add them to a bowl with the tomatoes and hearts of palm.
Drizzle olive oil over the mix and season with salt and pepper. Toss everything together to combine the flavors.
Toast some bread slices on a griddle pan. Once they’re crispy, top them with the hearts of palm mixture.
This appetizer is perfect for parties or as a light snack. The hearts of palm add a unique texture and mild flavor that pairs well with the tomatoes and basil.
16. Hearts of Palm Sandwiches
Hearts of palm make tasty and unique sandwich fillings. You can use them in vegan BBQ sandwiches for a plant-based cookout option.
Slice hearts of palm and coat them in your favorite barbecue sauce. Put them on a toasted bun with some coleslaw for added crunch.
Another option is vegan po’ boys. Traditionally made with seafood or meat, you can swap in hearts of palm instead. Bread and fry sliced hearts of palm, then add them to French bread with lettuce and tomato.
These sandwiches are easy to make and great for lunch or dinner. They offer a new twist on classic sandwiches using hearts of palm.
Nutritional Benefits of Hearts of Palm
Hearts of palm pack a nutritional punch. They offer many health perks while being light on calories. These tasty veggies can boost your diet in several ways.
Rich in Essential Nutrients
Hearts of palm contain many vital nutrients your body needs. They’re high in fiber, which aids digestion and keeps you feeling full.
You’ll get about 4 grams of fiber in a 1-cup serving. That’s 14% of your daily needs.
These veggies also give you a good dose of protein. This helps build and repair your muscles.
You’ll find key minerals like potassium, zinc, and iron in hearts of palm too. These support heart health, immune function, and blood health.
Vitamins are another plus. Hearts of palm offer vitamin C for your immune system. They also have B vitamins that help turn food into energy.
Low-Calorie and Low-Fat
If you’re watching your weight, hearts of palm are a great choice. They’re very low in calories but still fill you up.
A 1-cup serving has only about 41 calories. Hearts of palm are also low in fat. This makes them a smart pick for heart health.
You can enjoy them without worry about extra pounds or unhealthy fats. These veggies are mostly water. This helps keep you hydrated.
It also means you can eat a good amount without overdoing it on calories. Adding hearts of palm to your meals can help you feel satisfied.
You’ll get nutrients and fiber without lots of calories. This can support your weight goals while keeping you healthy.
Cooking Techniques for Hearts of Palm
Hearts of palm are easy to prepare and can be cooked in many ways. Two popular methods are grilling and adding them to salads.
These techniques bring out different flavors and textures in this versatile ingredient.
Grilling Tips
Grilling hearts of palm gives them a smoky flavor and crisp exterior. Start by patting the hearts of palm dry with paper towels.
Brush them with olive oil and sprinkle with salt and pepper. Heat your grill to medium-high.
Place the hearts of palm directly on the grates. Grill for 2-3 minutes per side until grill marks appear.
For extra flavor, try marinating them first. A mix of lemon juice, garlic, and herbs works well.
Marinate for 30 minutes before grilling. Grilled hearts of palm make a great side dish.
You can also chop them up to add to tacos or pasta salads.
Incorporating into Salads
Adding hearts of palm to salads gives a nice crunch and mild flavor. Slice them into rounds or chop into bite-sized pieces.
They pair well with greens, tomatoes, and citrus fruits.
Try a simple salad with hearts of palm, avocado, and grapefruit segments. Toss with a light vinaigrette dressing.
For a heartier option, mix chopped hearts of palm with chickpeas, cucumber, and feta cheese. Add a lemon-olive oil dressing.
Hearts of palm also work well in pasta salads. Combine them with cooked pasta, cherry tomatoes, and fresh herbs.
Dress with a light Italian vinaigrette.