Hearts of Palm Recipes (2024)

Published: by Kate Hackworthy · This post may contain affiliate links ·

Hearts of palm are commonly used in salads, stews, and vegan cooking. If you're wondering how to use them, we've rounded up the best Hearts of Palm Recipes right here for you!

Hearts of Palm Recipes (1)
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  • Culinary Uses of Hearts of Palm
  • Health Benefits of Hearts of Palm
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Hearts of palm are a vegetable from the center of certain palm trees. They have a very subtle flavor, like mild artichoke hearts, and a dense texture.

Hearts of palm are a versatile ingredient that are used in a variety of cuisines. We love using them in salads, soups, and stews.

You can use Hearts of palm as a meat substitute in vegan and vegetarian dishes. I love using them this way since they have such a distinct seafood-like texture and mild flavor that can take on the other seasonings in the dish. Check out my recipe for Vegan Lobster Roll!

They can be eaten raw, cooked, or canned. When cooked, you can sautée, grill, or roast them.

You can find them jarred or canned in larger grocery stores and health food stores.

Culinary Uses of Hearts of Palm

Hearts of palm have a delicate flavor and texture that makes them a great addition to many dishes. Here are some popular ways that you can use them.

  1. You can use heart of palm to add a crisp and refreshing element to salads. They pair well with leafy greens, tomatoes, cucumbers, and avocados.
  2. You can also use them as a filling in appetizers, such as stuffed mushrooms or stuffed jalapeños. Try them in these vegan crabless stuffed mushrooms.
  3. Use Hearts of palm as a meat substitute in sandwiches and wraps. They have a similar texture to chicken or tuna so you can use them to make vegan or vegetarian versions of classic sandwiches.
  4. Try adding them to soups and stews to add a unique flavor and texture.

Health Benefits of Hearts of Palm

In addition to being a tasty ingredient, hearts of palm also offer many health benefits. Here are some of the health benefits of hearts of palm:

  1. Rich in Nutrients: Hearts of palm are rich in nutrients, such as fiber, potassium, calcium, and vitamin C.
  2. Low in Calories: Hearts of palm are low in calories, making them a great addition to a healthy diet.
  3. Promote Digestive Health: Hearts of palm are a good source of dietary fiber, which helps to promote digestive health and prevent constipation.
  4. May Help Regulate Blood Sugar: Hearts of palm have a low glycemic index, which means they don't cause a rapid increase in blood sugar levels.

Hearts of palm are a delicious and nutritious ingredient, and you can use them in a variety of dishes.

Whether you're looking for a healthy snack or a new addition to your favorite recipe, hearts of palm are a great choice.

So why not give them a try and discover all the tasty ways you can use them in your cooking?

Hearts of Palm Recipes (2)

Hearts of Palm Recipes

So, here are the 15 best palm heart recipes that I've found around the internet. We hope they will inspire you to try out this vegetable!

Hearts of Palm

You can use Hearts of Palm in a variety of dishes! They're particularly great as a meat substitute in vegan or vegetarian dishes. Try these tasty Hearts of Palm recipes!

Hearts of Palm Recipes (3)

Vegan Lobster Roll

Use hearts of palm as a tasty substitute for seafood in these tasty vegan Lobster Rolls!

Hearts of Palm Recipes (4)

Photo Credit:brokebankvegan.com

Crispy Beer-Battered Vegan Fish

Use hearts of palm, nori, and Old Bay seasoning to give these crispy beer-battered vegan fish a seafood flavor, but still vegan.

This nutritious Hearts of palm saladhas a fresh and tangylemon basil vinaigrette. The simple chopped vegetable summer side dish is full of sliced hearts of palm, fresh asparagus, tomatoes, and olives in this quick and easy salad.

Hearts of Palm Recipes (6)

Photo Credit:ketovegetarianrecipes.com

BBQ Palm Hearts

Use shredded hearts of palm and bbq sauce to make a vegan 'pulled meat' filling!

Hearts of Palm Recipes (7)

Photo Credit:zardyplants.com

Vegan Ceviche

Use hearts of palm instead of seafood in this tasty veganized version of Peruvian ceviche!

Hearts of Palm Recipes (8)

Photo Credit:cadryskitchen.com

Fried vegan shrimp with co*cktail sauce

In these tasty Vegan Fried Shrimp, Hearts of palm is cut into bite-sized pieces, breaded in seasoned panko breadcrumbs, and fried until crisp.

Hearts of Palm Recipes (9)

Photo Credit:avirtualvegan.com

Vegan Crab Cakes

Use potatoes, heart of palm and artichokes, plus tasty seasonings, to make these delicious vegan 'crab' cakes.

Hearts of Palm Recipes (10)

Photo Credit:www.ketofocus.com

Hearts of Palm Pasta

Use julienned hearts of palm to make tasty keto pasta noodles! Serve with your favorite pasta sauce.

Hearts of Palm Recipes (11)

Photo Credit:www.veggieinspired.com

Hearts of Palm Salad

This gluten free vegan salad is full of hearts of palm, tomatoes, veggies and a lemon vinaigrette dressing.

Hearts of Palm Recipes (12)

Photo Credit:www.mindyscookingobsession.com

Roasted Hearts of Palm and Artichoke

Roasted Hearts of Palm and Artichoke combines hearts of palm and artichoke with olive oil, garlic, lemon juice, salt and pepper. An easy vegan side dish.

Hearts of Palm Recipes (13)

Photo Credit:thiswifecooks.com

Hearts of Palm Crab-Style Salad

Make a vegan crab-style salad with hearts of palm, vegan mayo, seasonings and veggies!

Hearts of Palm Recipes (14)

Photo Credit:www.bbcgoodfood.com

Pastel de palmito recipe

Pastel de palmito are an authentic Brazilian snack. Make the fried cream cheese pasties with rum-enriched bread dough and a palm heart, cream cheese and garlic filling

Hearts of Palm Recipes (15)

Photo Credit:itdoesnttastelikechicken.com

Heart of Palm Calamari

Turn canned hearts of palm into a vegan version of calamari with this tasty recipe!

Hearts of Palm Recipes (16)

Photo Credit:lovingitvegan.com

Vegan Scallops

Fry up rounds of hearts of palm, with seasonings, to make tasty vegan scallops!

Hearts of Palm Recipes (17)

Photo Credit:www.foodandwine.com

Hearts of Palm and Avocado Salad Recipe

Dress your hearts of palm and vegetables salad with a creamy avocado herb dressing!

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Hearts of Palm Recipes (2024)

FAQs

What are the best ways to eat hearts of palm? ›

Here's how to use it:
  1. In a salad. Hearts of palm is primarily known as a salad bar staple. ...
  2. Marinated in olive oil and herbs. Marinated hearts of palm is a simple, understated appetizer that delivers a big flavor. ...
  3. Roasted or grilled. ...
  4. Imitation crab cakes. ...
  5. In a stir-fry.
Mar 12, 2024

Do hearts of palm get soft when cooked? ›

Hearts of palm noodles can be easily softened by boiling them in water for about five to 10 minutes,” Naar explains.

Do canned hearts of palm need to be cooked? ›

If using canned or jarred hearts of palm, simply rinse them and cut the cylinders crosswise into small rings. After rinsing, they can be eaten straight on their own as a snack, added to salads, or used in recipes (see below).

What are the side effects of hearts of palm? ›

Hearts are palm isn't known as a common allergen, but food allergies can sometimes occur with unexpected foods. 10 Possible symptoms include hives, shortness of breath, dizziness, weak pulse, or trouble swallowing. If you suspect an allergy to hearts of palm, see an allergist for testing and evaluation.

How to cook palm hearts? ›

Hearts of palm make for a delicious plant-based taco filling. I like to split the stalks in half vertically, drizzle with olive oil, and grill for 3 to 4 minutes on each side. Then, I cut them into pieces and add some chili oil to amp up the heat.

Can you eat hearts of palm straight from the can? ›

Fresh out of the can (you can eat them raw or cooked), hearts of palm have a slightly nutty, vegetal, and overall neutral flavor. They look a bit like logs of Korean rice cakes or strangely smooth mozzarella sticks, and appear quite firm but are tender-crisp in texture.

What are the cons of hearts of palm? ›

Half a cup of canned palm hearts contains 311 milligrams of sodium, which may not seem like a lot but covers 13% of your daily value of sodium. Because too much sodium in your diet can lead to issues such as hypertension (high blood pressure), you should be sure to read the label if you consume canned heart of palm.

Why do you soak hearts of palm in milk? ›

Palmini is made 100% out of Hearts of Palm. Therefore, if you eat it straight out of the can, it will taste like Hearts of Palm with a softer texture. That being said, if you find Palmini too acidic, just soak it in your choice of milk for about 30 minutes.

Do you refrigerate hearts of palm? ›

Fresh hearts of palm should be refrigerated immediately. Unused, tightly sealed portions can be stored for up to 2 weeks. Store cans or jars out of sunlight at room temperature. Once opened, use within 1 week.

Do you rinse canned hearts of palm? ›

Like most canned vegetables, hearts of palm can be extremely high in sodium. It's important to rinse them thoroughly once you remove them from the brine to reduce the amount of sodium intake.

What do mashed hearts of palm taste like? ›

The mashed hearts of palm comes in a pouch. The texture is similar to mashed potatoes, but a little wet with a citrusy smell and taste. The citrusy smell and taste is consistent with their other products. To help add flavor I added garlic, which played off of the natural taste of the hearts of palm.

Why are hearts of palm so expensive? ›

However, most of the cost is due to the fact that in order to harvest the heart the entire tree must be sacrificed. In response to this issue, several palms were domesticated and bred specifically for production of this vegetable.

Do hearts of palm make you gassy? ›

However, since it's high in fiber, Shapiro says it might cause gas and bloating if you eat it in excess.

Is it OK to eat hearts of palm everyday? ›

Regularly eating hearts of palm may also have other health benefits. For example, they are rich in plant compounds such as polyphenol antioxidants. These compounds help control free radicals, which are unstable molecules that can lead to various diseases.

Are hearts of palm bad for cholesterol? ›

Fresh Hearts of Palm Nutritional Information

They are also low in sugar, low sodium, and cholesterol free. No wonder they are so highly recommended for a heart-healthy diet.

Are hearts of palm difficult to digest? ›

Heart of palm is a food of low caloric value and also contains dietary fibers that promote digestion and preserve the feeling of fullness after each meal.

Are hearts of palm a superfood? ›

Nutritionally, the heart of the palm should be considered a superfood. They are low in fat yet high in protein and contain seventeen different amino acids as well as minerals such as iron, potassium, copper, zinc, and phosphorus.

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