Lemony Hearts of Palm and White Bean Salad

This Lemony Hearts of Palm and White Bean Salad is tangy, fresh, and flavorful. It’s perfect as a side dish or for cracker dipping. This Hearts Of Palm Salad gets better after a few hours, so it’s a great salad to make ahead of time.

This Lemony Hearts of Palm and White Bean Salad is refreshing and perfect for the warmer summer weather.  

Hearts of Palm and White Bean Salad Ingredients

• Hearts of Palm – This recipe requires just one can of hearts of palm. If you aren’t familiar, the hearts of the palm are the hearts of the palm plant. I don’t see fresh ones sold nearly as often as canned ones. They remind me of artichokes with a bolder flavor. 
• White Beans – White beans is a good companion to the hearts of palm. Both are mild in flavor and have a similar texture. They’re also good at soaking up the dressing.
• Cucumber – I like using English or Hothouse cucumbers because they have small seeds and thin skin. You can also use regular cucumbers.
• Onion – I used red onion, but you can use any color you like. I chose red because I wanted a little color in this salad.
• Parsley – Any fresh herb will be great in this heart of palm salad, but parsley goes well with lemon, and I didn’t want the herb to be overpowering.
• Lemony Dressing – This homemade lemony dressing is really easy to make and requires just olive oil, lemon juice, red wine vinegar, maple syrup, Dijon Mustard, garlic, dried oregano, and salt and pepper.

Why Your Body Will Love This Salad

• Hearts of Palm – Low in calories and carbs but high in fiber, the heart of the palm plant is a great source of potassium, copper, phosphorus, and zinc. It’s high in Vitamin B6 (hello, cognitive health!) and contains essential amino acids that help repair tissue. 
• Blood Sugar Regulation – Beans are high in fiber and protein, giving them a low glycemic index. This means they digest slowly and don’t cause blood sugar levels to spike or rise too quickly. This makes white beans a healthy choice for people with diabetes who need to control their blood sugar levels more.
• Heart Health – Beans contain a significant amount of soluble fiber, which helps decrease cholesterol absorption in the bloodstream. Lowering the “bad” cholesterol in the body can greatly reduce the chances of a stroke or heart attack.
• Digestive Health – Beans are high in insoluble fiber, which helps bulk up the digestive system and prevent constipation. The fiber in beans also acts as a prebiotic that feeds the good bacteria in the large intestine and carries out toxins in the system. 

How To Make Lemony Hearts Of Palm Salad

1. Make the dressing. You can either make the dressing right in the bowl you will be assembling your salad in or in a small bowl or jar. Add all dressing ingredients and whisk well until completely combined.
2. 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 the larger ones in half or fourths, lengthwise, before cutting the discs. It’s okay if some of the hearts of palm fall apart a little bit.
3. Add the hearts of palm to a bowl, along with the white beans, cucumber, onion, and parsley. Pour the dressing over the salad and mix well until combined. You don’t have to use all the dressing if you don’t want to. This salad is dressing-heavy, but I like that because it can easily be used as a dip for crackers or bread.

Hearts of Palm and White Bean Salad Recipe FAQs

• Is this recipe gluten-free? Yes!
• Is this recipe vegan? Yes! If you’re not vegan, feta cheese is a great addition.
• What do hearts of palm taste like? In texture, they remind me a little of artichoke hearts, but their flavor is milder.
• Is there a substitute for the hearts of palm? Just use an extra can of white beans.
• How long do leftovers last in the refrigerator? This salad is a little dressing-heavy (I prefer it that way), so it gets soggier more quickly than other salads. It should last about 3-4 days.
• Can I make this salad ahead of time? Yes, you can make it a few hours ahead of time and the flavors really get better as it marinates in the dressing.
• How many servings does this recipe make? This recipe doesn’t make a super huge salad, but it’s just enough for about 2-4 people, depending on what course you’re serving it as. You can easily double or triple this salad to bring it to a BBQ or potluck.

Have a recipe question I didn’t answer? Ask me in the comment section below, and I will get back to you ASAP.

Looking For More Refreshing Spring and Summer Salad Recipes?

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Lemony Hearts of Palm and White Bean Salad

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• Author: She Likes Food
• Total Time: 15 minutes
• Yield: 2-4 1x
• Diet: Vegan

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Description

This Lemony Hearts of Palm and White Bean Salad is tangy, fresh and flavorful! It’s perfect for a side dish or cracker dipping. This Hearts Of Palm salad gets better after a few hours, so it’s a great salad for making ahead of time!

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Ingredients

Scale 1x2x3x

• 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

Lemony 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

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Instructions

1. 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.
2. 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.
3. 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.

Notes

If eaten as a main dish, this recipe will feed about 2 people.  But, if eaten as an appetizer or side dish, it will feed more people.  It can easily be doubled our tripled if you want to make it for a larger group of people.

• Prep Time: 15 mins
• Cook Time: 0 mins
• Category: Side, Vegan
• Method: No Cook
• Cuisine: American