InternationalSaladsVegetarianGluten FreeVeganLow CarbQuick Meals30 Minute Meals

Hearts of Palm Salad

Hearts of Palm Salad is a Salads international recipe with 307 calories per serving, nutrition details, and step-by-step preparation guidance.

Calories

307 kcal

Total Time

15 min

Servings

1

Protein

6.5 g

About This Recipe

The story behind Hearts of Palm Salad

Hearts of Palm Salad is a salads recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around walnuts, lemon juice, and hearts of palm.

Like most enduring salads recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 307 calories each, so you can see exactly how it fits your day before you start cooking.

Plan for about 15 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Hearts of Palm Salad worth coming back to.

Ingredients

  • Walnuts4 half (16 g)
  • Lemon Juice1 tablespoon (15 g)
  • Hearts of Palm1 count (35 g)
  • Radish1/3 cup (40 g)
  • Tomato1/2 count (65 g)
  • Basil6 count (3 g)
  • Olive Oil1/2 tablespoon (5 ml)
  • Avocado1/4 count (60 g)

Instructions

  1. 1

    Step 1

    First, wash the tomato, basil leaves, and if you wish, you can toast the walnuts.

  2. 2

    Step 2

    Dice the tomato and avocado. Separately, cut the hearts of palm and radishes into slices.

  3. 3

    Step 3

    Place everything on a plate with the walnuts.

  4. 4

    Step 4

    Season with olive oil, lemon juice and salt and pepper.

  5. 5

    Step 5

    If you wish, you can add hemp seeds.

Nutrition Snapshot

Macros and micros at a glance

24/ 100

Forkd Score · Limited

This recipe is lighter on nutrient density relative to its per-serving calories.

Calories

307

Protein

6.5g

Carbs

13.4g

Fat

29.4g

Fiber

2.5g

Micronutrients

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Diet and Allergen Guide

Vegetarian

Yes

Vegan

Yes

Gluten Free

Yes

Dairy Free

No

Allergens

Tree NutGluten

Meal Prep and Storage

Make it easier to prep ahead

Hearts of Palm Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

Frequently Asked Questions

Common questions about Hearts of Palm Salad

How many calories are in Hearts of Palm Salad?

Hearts of Palm Salad has about 307 calories per serving based on the current ingredient list and serving size on this page.

How long does Hearts of Palm Salad take to make?

Hearts of Palm Salad takes about 15 minutes from start to finish. That is roughly about 15 minutes of prep. Actual times vary with your equipment and how much you prep in advance.

What ingredients can I substitute in Hearts of Palm Salad?

Most ingredients in Hearts of Palm Salad can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.

How should I store leftover Hearts of Palm Salad?

Hearts of Palm Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.

Can I freeze Hearts of Palm Salad?

Hearts of Palm Salad is best enjoyed fresh and does not freeze well, since its texture changes once thawed. Keep it in the fridge and eat it within a day or two instead.

How do I reheat Hearts of Palm Salad?

Hearts of Palm Salad is usually served cold or at room temperature, so it rarely needs reheating. If you prefer it warm, heat it gently and briefly so it does not overcook.

Can I scale Hearts of Palm Salad up or down?

Yes. Hearts of Palm Salad is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.

What pan or dish should I use for Hearts of Palm Salad?

A large skillet, saucepan, or sheet pan works well for Hearts of Palm Salad. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.

How do I know when Hearts of Palm Salad is cooked properly?

Hearts of Palm Salad is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.

Is Hearts of Palm Salad suitable for vegetarians?

Yes. Hearts of Palm Salad is suitable for vegetarians as written.

Is Hearts of Palm Salad gluten-free?

Yes. Hearts of Palm Salad is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.

Are there any allergen ingredients in Hearts of Palm Salad?

Yes. This recipe includes Tree Nut and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.

Can I make Hearts of Palm Salad ahead of time?

Hearts of Palm Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

How can I adjust Hearts of Palm Salad for my calorie or macro goals?

To make Hearts of Palm Salad higher in protein, add a lean protein source or swap part of the starch for a higher-protein ingredient. To lower calories, reduce calorie-dense toppings or oils while keeping the core ingredients the same.

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