Sunny Salad with Hearts of Palm

42 Reviews
77% would make this recipe again

A salad made with hearts of palm, avocado, grapefruit, and tomato.

The heart of palm is an edible inner portion of the stem of various palm trees which grow in many tropical climates. It is fresh only in the areas where it is grown. Elsewhere, it is available packed in water and canned. Its delicate flavour reminiscent of asparagus or artichokes, combines well with the tartness of the grapefruit in this recipe.

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Preparation : 15 min
220 calories/serving

Ingredients

1 grapefruits, or tangelo 300 g
1 avocados 170 g
2 tomatoes, Roma type 140 g
1 can (398 mL size) hearts of palm
1/4 cup olive oil 65 mL
2 tbsp lemon juice, freshly squeezed 3/4 lemon
ground pepper to taste [optional]
1 pinch salt [optional] 0.2 g

Before you start

Canned hearts of palm can be found in gourmet markets and many large supermarkets.

Method

  1. Using a sharp knife, remove the peel and pith from the grapefruit and, working over a salad bowl to catch the juices, cut out the segments. Squeeze any remaining juice from unused pulp into the bowl. Alternatively, peel the grapefruit, remove the white membrane then cut the fruit into bite-size pieces. Add to the salad bowl.
  2. Cut the avocados in half lengthwise, working around the seed. Twist to open, remove the seed, then peel. Cut the avocados into bite-size pieces, then add them to the bowl. Cut the tomatoes into bite-size pieces, discarding the seeds. Add the pieces to the bowl. Drain the hearts of palm, cut them into small rounds, then add them to the bowl.
  3. Pour the oil and lemon juice into a small bowl. Season with salt and pepper. Using a fork, whisk the dressing until it is emulsified, then pour it over the salad. Toss well and serve.

Nutrition Facts Table

per 1 serving (180 g)

Amount

% Daily Value

Calories

220

Fat

20 g

31 %

Saturated 2.8 g
+ Trans 0 g

14 %

Cholesterol

0 mg

Sodium

270 mg

11 %

Carbohydrate

10 g

3 %

Fibre

5 g

19 %

Sugars

4 g

Net Carbs

5 g

Protein

3 g

Vitamin A

18 %

Vitamin C

48 %

Calcium

4 %

Iron

17 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Folacin, Manganese, Vitamin E
Good source of  :
Fibre, Iron, Magnesium, Potassium, Vitamin A, Vitamin C, Vitamin K
Source of  :
Copper, Niacin, Pantothenic Acid, Phosphorus, Vitamin B2, Vitamin B6, Zinc
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables ½
Fats 4
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

42 Reviews (40 with rating only) 77% would make this recipe again
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My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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Anonyme
october 20, 2021

All in all, this is a weird combination of ingredients. The hearts of palm didn't seem to go with the rest and tomatoes and grapefruits are strange together too. We could barely eat it.

Useful 0
march 21, 2010 | I would make this recipe again

An interesting mix of flavours.

Useful 0

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