Salads
Heart of Palm Salad
Ingredients
- - 500 g (1 lb) canned or jarred heart of palm, drained and sliced
- - 200 g (7 oz) cherry tomatoes, halved
- - 1/2 small red onion, thinly sliced
- - 3 tbsp fresh parsley, chopped
- - 3 tbsp olive oil
- - 1 1/2 tbsp white wine vinegar or lime juice
- - 1/2 tsp salt
- - 1/4 tsp black pepper
- - 100 g (4 cups) mixed lettuce leaves
Method
- Arrange the lettuce leaves on a platter or in a salad bowl as a base.
- Layer the sliced heart of palm, cherry tomatoes and red onion over the lettuce.
- In a small bowl, whisk together the olive oil, vinegar or lime juice, salt and black pepper until emulsified.
- Drizzle the dressing evenly over the salad just before serving.
- Scatter fresh parsley on top and serve immediately.
Introduction: Heart of palm, harvested from native palm species across the Amazon and Atlantic Forest, has been consumed by Indigenous communities for centuries and became a prized ingredient in Brazilian home cooking and gastronomy from the 20th century onward, prized for its delicate, slightly nutty flavour.
Cultural Background: Heart of palm, harvested from native palm species across the Amazon and Atlantic Forest, has been consumed by Indigenous communities for centuries and became a prized ingredient in Brazilian home cooking and gastronomy from the 20th century onward, prized for its delicate, slightly nutty flavour.
Tips: Rinse canned heart of palm briefly under cold water to remove excess brine before slicing. Dress the salad only right before serving to keep the lettuce crisp.
Variations: Creamy version: mix in 2 tbsp of light mayonnaise or sour cream for a richer dressing. Add-in version: include cooked corn kernels and diced avocado for a heartier salad. Vegetarian: Yes. Vegan as written.
Storage: Best eaten fresh; undressed components can be refrigerated separately for up to 1 day.
Reheating: Not applicable; served cold.
Nutrition: Per serving: approx. 130 kcal, 3 g protein, 9 g fat, 9 g carbohydrate, 3 g fibre.
FAQs:
Q: Is fresh heart of palm better than canned?
A: Fresh heart of palm has a slightly firmer texture and sweeter taste, but canned or jarred is widely used and perfectly authentic for home cooking.
Q: Can I make this ahead for a party?
A: Prep all components ahead and store separately, then assemble and dress just before serving.