Heart of palm salad with lime-honey dressing

Would you like to add a touch of South America to your meals? Our delicious Hearts of Palm Salad with Lime Honey Dressing is a must! These slender, tender hearts of palm bear a resemblance to celery and artichoke and offer a unique and delicious addition to any dish. In this recipe, we skillfully combine these aromatic hearts of palm with a refreshing mix of crunchy greens to create a crisp and fresh salad that will tantalize your taste buds. Paired with our zesty lime-honey dressing, this salad is a true sensation. Be sure to look for these extraordinary hearts of palm and treat yourself to this sensational salad!

Ingredients

  • 100 g green beans, cleaned and cut into 2½ cm long pieces
  • 1 lemon, halved
  • 1 small red onion, cut into thin half moons
  • 2 avocados, pitted, peeled and chopped
  • 150g pack of cherry tomatoes, halved
  • 2 x 410 g cans of heart of palm, cut into 1 cm thick slices, see tip below
  • 5 black olives, halved
  • 1 tbsp white wine vinegar
  • Juice 2 limes
  • 3 tbsp extra virgin olive oil
  • 1 tbsp clear honey
  • 1 tbsp chopped coriander

Tip

Hearts made of palm trees

Hearts of palm are eaten with everything in Brazil: salads, salsas and even soups. They are a kind of cross between artichoke and celery. Their sour taste is unique and their creamy consistency makes it easy to sour a salad. The young shoots are grown and harvested before they grow into palm trees, making them completely ethical to purchase and consume.

Preparation steps

  1. Blanch the green beans in boiling salted water for 1-2 minutes, drain and rinse in cold water. Dry on a tea towel and place in a large salad bowl.
  2. Squeeze some lemon over the onion and avocados and let sit for 1 minute. Add tomatoes, hearts of palm, olives, onions and avocado to the beans.
  3. Place the dressing ingredients in a small jar with a matching lid. Add some spices and shake well. Just before serving, pour the dressing over and mix.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
284 24g 4g 11g 7g 8g 5g 1.3g

Equipment and tools

  • Knife
  • cutting board
  • Bowl
  • Whisk
  • measuring spoon

Allergen information

This recipe contains the following allergens:

  • None

Storage and leftovers

If you have leftovers, store them in an airtight container in the refrigerator. The salad stays fresh for up to 2 days. Stir well to combine flavors before serving again.

Health Benefits of Heart of Palm Salad with Lime Honey Dressing

Heart of Palm Salad with Lime Honey Dressing is not only a delicious and refreshing dish but also offers several health benefits. By incorporating a variety of nutritious ingredients, this salad provides vitamins, minerals, antioxidants and healthy fats that contribute to overall well-being.

1. Green beans

Using green beans in this salad provides a good source of fiber, which aids digestion, promotes gut health, and helps regulate blood sugar levels. They also contain important vitamins and minerals such as vitamin C, vitamin K and folic acid, which support immune function and contribute to bone health.

2. Avocados

Avocados are rich in heart-healthy monounsaturated fats, which may help lower bad cholesterol and reduce the risk of heart disease. They are also a good source of fiber, potassium, vitamin K, vitamin E and vitamin C. These nutrients support brain health, strengthen the immune system and promote healthy skin.

3. Cherry tomatoes

Cherry tomatoes are rich in antioxidants, especially lycopene, which has been shown to have anti-cancer properties. They also contain vitamins A and C, potassium and fiber, contributing to eye health, immune function and digestion.

4. Hearts of palm

Hearts of palm are a unique ingredient with a creamy texture and a spicy-sour taste. They are a good source of fiber, which aids digestion and promotes satiety. Additionally, hearts of palm are low in calories and fat, making them a suitable choice for weight management.

5. Olives

Black olives provide beneficial monounsaturated fats and are rich in antioxidants such as vitamin E. These antioxidants help protect cells from free radical damage, reduce the risk of chronic disease and promote healthy aging.

6. Lime and honey dressing

The lime-honey dressing gives the salad a special flavor and offers additional health benefits. Lime juice is a rich source of vitamin C, which supports immune function, collagen production and iron absorption. Clear honey, on the other hand, contains antioxidants and can relieve coughs or sore throats.

In summary, enjoying a heart of palm salad with lime and honey dressing will not only satisfy your taste buds but also contribute to a nutritious and healthy meal. Incorporating these ingredients into your diet can support overall health and well-being. So why not try this refreshing salad and reap its numerous benefits?

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