My official introduction to hearts of palm happened by accident. I bought a can of hearts of palm instead of artichokes. I just used them in place of the artichokes and it turned out well. I did a little googling and found out about this new to me canned vegetable.
Heart of palm is the edible inner core of certain palm trees, with a mild, slightly sweet flavor and a texture similar to artichoke hearts, often sold canned or jarred.
Hearts of palm provide a good balance of carbs, fiber, and protein. Hearts of palm is a vegetable with a mild flavor that is low in calories, high in fiber, balanced in protein and carbohydrates, and rich in many nutrients that support health.
Hearts of palm comes from multi-stemmed palms (like those in Costa Rica and Ecuador) that regrow after harvesting, unlike single-stemmed palms that are cut down. Hearts of palm are also known as palmetto, palmito, swamp cabbage, palm cabbage, or chonta.
Hearts of palm are like the culinary equivalent of a blank canvas with a twist: mildly sweet, delicately nutty, and ready to soak up whatever flavor party you’re throwing in the kitchen. Their texture? Think of them as a tender blend of an artichoke heart and white asparagus, with a crunch that’s perfect for adding to salads, sandwiches, and pretty much anything else. They’re basically the versatile friend who gets along with everyone at the dinner table.
Hearts of palm noodles and rice are low-calorie, low-carb, and gluten-free alternatives made from sustainably harvested vegetable stalks. They are excellent for weight loss, keto, and vegan diets, offering 20–25 calories and 2-4g net carbs per serving. These products provide fiber, potassium, and vitamins C and B6 while acting as a versatile, neutral-tasting substitute in pasta dishes, stir-fries, and risottos. You can buy hearts of palm pasta and rice through online retailers like Amazon and Walmart.
Here are the different ways to prepare hearts of palm, using canned or jarred versions (fresh hearts of palm are pricey), drain and rinse first. Slice them into coins for salads, toss with vinaigrette, or marinate in olive oil and herbs for an appetizer. Slice the stalks into thick coins and sear them in butter or olive oil with garlic until golden brown. Slice, bread, and fry or air-fry for “calamari” or savory fritters. Grill the stalks whole or in thick halves to add a smoky flavor, often served with chimichurri. Toss with olive oil, spices, and roast at high heat for a tender, crispy texture. Shred with a fork to make vegan “crab cakes,” “pulled pork,” or lobster rolls by combining with mayonnaise or BBQ sauce. Add sliced hearts of palm into stir-fries, curries, or creamy dips, as they easily absorb surrounding flavors.
Hearts of palm are like sponges, I put them in a jar of pepperoncini peppers and they soak up the liquid after a few days making them the perfect snack.
Vegan Tuna salad
Ingredients
15.5 ounces canned chickpeas (garbanzo beans), drained and rinsed
14.4 ounces canned hearts of palm, drained and rinsed, then cut in half lengthwise.
⅓ cup vegan mayo, more to taste
½ teaspoon granulated garlic, more to taste
½ teaspoon dried dill, more to taste
½ teaspoon sea salt, more to taste
Fresh ground pepper, to taste
Optional Add-Ins
1 stalk celery, finely diced
½ small red onion, finely diced
½ teaspoon Old Bay Seasoning, more to taste
Instructions
In a food processor, add the chickpeas and pulse 3-5 times, or until the beans are mostly broken down, but still have texture. Add the hearts of palm and pulse 3-5 times until it has a tuna-like consistency. Scrape down sides in between pulses. Don’t pulse too many times or it will turn to mush. In a large mixing bowl, combine mayo, garlic, dill, salt, pepper, and optional Old Bay and Dulse/Kelp granules. Now add the garbanzo bean/hearts of palm mixture and optional celery, and onions. Combine well. Taste and add more seasoning or mayo if preferred. Line a slice of bread with lettuce and tomato, then spread the mixture on the other slice. Close the sandwich together and cut diagonally. Use a toothpick to secure each half and add a pickle slice on top, if preferred. Repeat with the additional sandwiches. Serve with potato chips and enjoy!
Hearts of Palm and Bean salad
Ingredients
1 (14.1 oz) can hearts of palm
1 (15 oz) can Great Northern Beans
2/4 cup thinly sliced cucumber, bite size pieces
1/3 cup small diced red onion
1/3 cup chopped fresh parsley, or fresh herb of choice
Lemon Dressing
1/4 cup extra virgin olive oil
2 tablespoons fresh lemon juice, or more if desired
1 tablespoon red wine vinegar
1 teaspoon pure maple syrup
1 teaspoon dijon mustard
2-3 cloves garlic, minced
1/2 teaspoon dried oregano
Salt and black pepper, to taste.
Directions
Make the dressing. You can either make the dressing right in the bowl you will be assembling your salad, or you can make it in a small bowl or jar. Add all dressing ingredients and whisk well until completely combined.
Start by opening the can of hearts of palm, draining out the liquid and giving them a rinse under cold water. Pat dry with a clean kitchen towel and then dice into thin discs. I left the smaller ones whole and cut he larger ones in half or fourths, lengthwise, before cutting cutting the discs. It’s ok if some of the hearts of palm fall apart a little bit.
Add the hearts of palm to a bowl, along with the white beans, cucumber, onion and parsley. Pour dressing over salad and mix well until combined. You don’t have to use all the dressing if you don’t want to. This salad is a little dressing heavy, but I like that because it can easily be used as a dip for crackers or bread.
Fried Hearts of Palm
Ingredients
1 Can Hearts of Palm, drained and sliced
1/2 Lemon, squeezed
1 Teaspoon Seaweed Flakes
Sprinkle Sea Salt
1/3 Cup Flour
1 Tablespoon Arrowroot Starch, or cornstarch
1 Teaspoon Baking Powder
1/2 Teaspoon Old Bay Seasoning
Cooking Oil
Cocktail Sauce:
2 Tablespoons Ketchup
Squeeze Lemon Juice
1 Teaspoon Worcestershire Sauce
1 Teaspoon Horseradish
Directions
Drain and slice hearts of palm about 1/2 an inch thick. Remove small circular portion in the middle of the heart of palm to give them a ring shape. Toss hearts of palm in lemon juice, sea salt, and seaweed flakes. Combine and sift flour, baking powder, starch, and old bay. Toss hearts of palm until each is coated. Fry in cooking oil for 5-7 minutes or until golden. Serve: With a side of cocktail sauce, squeeze of lemon juice, and topped with fresh parsley. Cocktail Sauce: Mix ketchup, Worcestershire sauce, lemon juice, and horseradish.
