Friday, August 16, 2013

Hearts of Palm Salad Recipe with Tomatoes, Olives, Feta, and Basil Vinaigrette (Low-Carb, Gluten-Free)

Hearts of Palm Salad(For Phase One Fridays I highlight Phase One recipes from the past that have been my personal favorites, and this Hearts of Palm Salad with Tomatoes, Olives, and Feta is something I'd happily eat all summer long.)

A few years ago Sun Pix Hearts of Palm appeared in big jars at my Costco, and I was overjoyed. I'd learned to like them while working at a French restaurant in college, but they were expensive in my regular grocery store, so I hadn't ever cooked with them much up to that point.  Since then the hearts of palm seem to appear every summer, and I always stock up when I see them.  Recently I bought some and made this Hearts of Palm Salad with Tomatoes, Olives, and Feta, definitely one of my favorites on the blog.

I love this type of summer salad which combines a few tasty ingredients that go well together. This recipe also features basil vinaigrette, something I love to drizzle over garden tomatoes when I have lots of fresh basil. I also make this salad dressing using frozen basil or chopped fresh basil simply mixed into purchased vinaigrette dressing, which is a bit easier than the recipe below. If you don't want to bother with either of those options, just combine these ingredients, pour on some of your favorite bottled vinaigrette, and enjoy!

Tomatoes, Hearts of Palm, Olives, and Feta
with Basil Vinaigrette

(Makes 2 main dish or 4 side dish servings, recipe created by Kalyn)

4-6 small tomatoes, sliced (or use about 1 cup cherry tomatoes, cut in half)
1 cup hearts of palm, sliced (or more)
1/2 cup black olives
1/4 cup crumbled feta

Ingredients for Basil Puree:
1 cup fresh basil leaves (packed)
1/2 cup olive oil
(Freeze the leftovers for another use. You could make half this much if you're short on basil.)

Ingredients for Basil Vinaigrette:
6 T your favorite no-sugar vinaigrette dressing
(I like Newman's Own Olive Oil and Vinegar Dressing or Le Parisien Vinaigrette)
2 T basil puree

In salad bowl, layer tomatoes, hearts of palm, and olives. Drizzle basil vinaigrette over veggies, then crumble feta over. If you're not up for making basil vinaigrette, or you don't have that much fresh basil, you can get a pretty good result by combining finely chopped fresh basil with your favorite purchased vinaigrette.

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Patricia from Technicolor Kitchen also made a slightly different version of my Hearts of Palm Salad and reported her husband really likes it, although he doesn't like tomatoes, so check out her version too.

South Beach Diet / Low-Carb Diet Suggestions:
This salad is a perfect side dish for the South Beach Diet, or most any low-carb eating plan. For South Beach dieters, be sure to choose a vinaigrette with less than 2 grams of sugar per serving. This would make a great side dish for grilled fish or chicken.

Nutritional Information?
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.

Hearts of Palm Salad Recipe with Tomatoes, Olives, Feta, and Basil Vinaigrette

More Tasty Salads and Side Dishes with Hearts of Palm:
(Recipes from other blogs may or may not be South Beach Diet friendly, check ingredients.)

Two Bean Salad with Hearts of Palm and Blue Cheese from Taste and Tell

Arugula Salad with Hearts of Palm, Kalamata Olives, and Gorgonzola from Kalyn's Kitchen

Rice with Palm Hearts from Morsels and Musings

Green Bean Salad with Hearts of Palm, Olives, Red Pepper, and Feta

Hearts of Palm and Avocado Salad from Fresh Approach Cooking

(I find these recipes from other blogs using Food Blog Search.)

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More to Chew On:


  1. This has wonderful ingredients. Thanks for another idea for the hearts of palm. Can't wait to try it. I agree with you about eating locally & not wasting. I think we would have to live in paradise to eat totally local. Depending on the garden for some things as well as the market.

  2. Kalyn, I would add to your list of goals:
    3) Preserve what you grow so you can use it during the coming year.
    4) Make a teensy effort to locate local foods; I know May is the wrong month for Utah, but... eh.
    5) Revel in your local salt!

  3. Fran, I know you will love it.

    CC, I already do preserve the things from my garden to the max, so I don't need that goal. And I do use the local salt too, which is quite good. I buy local foods from the Farmers Market when I go, which is not too often, since I grow my own food.

  4. Love the photo, love the ingredients. This one is definitely on the menu this week.

    Thanks for sharing.

  5. Comments before this one were from April 2006 when I first posted this recipe. My original post had my two goals for eating local that year (since May was the "eat local" month in 2006 and nothing is growing in Utah in May. If anyone is still interested, my two goals were to grow as much of my own food as I could and not to waste food. I'm still doing pretty well with those goals. (I also updated the photo in the post, which was pretty awful in the original one.)

  6. Looks fabulous. Our Costco is funny that way, too--just when you start to depend on finding an ingredient there, poof!--it's gone.

  7. I love the photo and the recipe too. Now that tomatoes are starting to be in season, I must try it. In fact, I bought a small plant today at the market: we'll see what happens.

  8. I didn't know hearts of palm belonged more to french than american kitchen. To me they are so common, I don't imagine it isn't the same in other occidental countries. In france too, they can be quite expensive, depending of their quality or box (glass or tin jar). I like them too, but don't think about buying some - should do next time I do shopping.

  9. This will be such a great recipe for the 90 degree weather we've been having.

  10. aah!! that looks yummy!! and so fresh Kalyn!

  11. This is SO gorgeous - the colors in this salad, wow. "Fresh" doesn't always make one hungry - but this one sure did. Thanks for the post. :)

  12. Kalyn I don't remember when I first discovered hearts of palm but it was long after college. That would be really neat if Sam's would carry them here. They will remain a special treat until that time. This is just the kind of salad I use them in for a special treat!

  13. Beautiful! I miss feta. Sniff. Hearts of palm- so yummy.

  14. Yumm I love hearts of palm! I'm going to have to pick some up the next time I'm at the market.

  15. I adore hearts of palm. I agree with you that they are quite a luxury unless you are fortunate enough to find them for less. I recently discovered that Whole Foods' 365 brand actually carries really tasty hearts of palm canned at a reasonable price. jarred is usually better, but the can price is quite good.

    I love the idea of using it with the olives and feta.

  16. Erin, thanks for the tip! Utah (finally!) got a Whole Foods and it's right by my house. I see why they call it Whole paycheck, but I do buy some things there!

  17. You just can't go wrong with olives and feta!!

  18. This is the first that I have heard of hearts of palms. They sound interesting! I will have to keep an eye out for them. That salad looks good. Just look are the vibrant red of the tomatoes!

  19. Kalyn, that's the only salad with tomatoes he'll eat! :)
    It's delicious and you've made me realize I haven't made it in a while now.

  20. I love hearts of palm, but haven't had it in years! This is a beautiful looking salad. Perfect for the warm weather (if it every gets here). :)

  21. I made this last night with minor variations and it was FABULOUS! I used low fat Feta and since I had very little fresh basil, I used Kraft Calorie Wise Greek Salad dressing. Totally delicious. Thanks, Kalyn! Judith from Calgary, AB

  22. This is so right up my alley. I love hearts of palm and have to say, I've never seen them at Costco. I'll have to look next time I'm there. This is perfect to use summer tomatoes and basil.

  23. I like hearts of palm and use it in salads a lot but none that look this good.

  24. What a fabulous salad. We love hearts of palm, but I tend to forget about them. I will go to my cupboard right now...

  25. Thanks Sam and Maureen. I made this last night for a dinner party, and it was a huge hit.

  26. Great salad! Does anyone know anything about why hearts of palm are called hearts of palm?

  27. Hearts of Palm are the inner "heart" of the palm tree. You can find out a lot about them from Google!

  28. This was SO delicious!!!! Thank you so much for the recipe!!!

  29. Julia, my pleasure. So glad you liked it!


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