Sunny Salad with Hearts of Palm

Sunny Salad with Hearts of Palm

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.

4 servings
Preparation 15 min

220 calories per 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    
1 pinch salt [optional]   0.1 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

Nutrition Facts

per 1 serving (180g)

Amount

% DV*

* DV = Daily Value

Calories

220

Fat

20 g

31 %

Saturated 3 g
+ Trans 0 g

14 %

Cholesterol

0 mg

Sodium

270 mg

11 %

Carbohydrate

10 g

3 %

Fibre

5 g

19 %

Sugars

4 g

Protein

3 g

Vitamin A

20 %

Vitamin C

50 %

Calcium

4 %

Iron

15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info

Claims

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

More info


This recipe is in the following categories: Vegetables | First courses/Appetizers | Salads | Diabetes-friendly | Halal | High Fibre | High Iron | Kosher | Vegan | Vegetarian | No Cook | Buffet

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