Mediterranean Hearts of Palm Salad

hearts of palm salad
Kaleigh McMordie, MCN, RDN, LD
Total Time: 10 min
Prep Time: 10 min
Cook Time: 0 min
Servings: 2

Nutrition Highlights (per serving)

305 calories
13g fat
41g carbs
9g protein
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 2
Amount per serving  
Calories 305
% Daily Value*
Total Fat 13g 17%
Saturated Fat 2g 10%
Cholesterol 4mg 1%
Sodium 189mg 8%
Total Carbohydrate 41g 15%
Dietary Fiber 9g 32%
Total Sugars 20g  
Includes 0g Added Sugars 0%
Protein 9g  
Vitamin D 0mcg 0%
Calcium 101mg 8%
Iron 3mg 17%
Potassium 1927mg 41%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Who said salads are boring? They don’t always have to be made of lettuce. This vegetarian salad is made of fresh and flavorful Mediterranean ingredients. Cherry tomatoes, basil, red onions, marinated artichoke hearts, hearts of palm, and chickpeas all combine into a hearty and filling salad that is bursting with flavor.

The vegetables and legumes provide almost half of your daily fiber needs, while heart-healthy olive oil adds healthy monounsaturated fats to keep you full and satisfied for hours.

Ingredients

  • 1 cup canned hearts of palm, drained
  • 1 cup low-sodium canned chickpeas, drained and rinsed
  • 1 pint cherry tomatoes, halved
  • 1/4 red onion, sliced
  • 1/2 cup basil leaves
  • 1/2 cup marinated artichoke hearts, quartered and drained
  • 1 tbsp olive oil
  • 1 tbsp red wine vinegar
  • 1 tbsp water
  • 1/2 tsp freshly cracked black pepper
  • Optional: 1 tbsp feta cheese

Preparation

  1. Chop hearts of palm into bite-sized pieces. Add to a bowl with chickpeas, tomatoes, onion, basil, and artichoke hearts.

  2. Whisk together the oil, red wine vinegar, water, pepper, and feta. Pour over the salad and toss gently to combine. Serve immediately.

Variations and Substitutions

Look for hearts of palm in the canned food aisle of most supermarkets and grocery stores. Note that sodium content can vary substantially based on the canned products you choose. Look for low-sodium or reduced-sodium options when possible. Rinsing canned ingredients like chickpeas before using can further reduce sodium levels. You can also make this salad vegan by omitting the feta cheese.​

Cooking and Serving Tips

  • Eat this salad on its own for a delicious and filling vegetarian lunch or serve with grilled chicken or fish for a more protein-rich meal.
  • Make the salad ahead of time and store it in an airtight container in the refrigerator for a quick lunch on the go. As a bonus, the flavor gets even better as it marinates.
  • Store any unused portions for up to two days.

Rate this Recipe

You've already rated this recipe. Thanks for your rating!
Was this page helpful?
1 Source
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Sun L, Goh HJ, Govindharajulu P, Leow MK-S, Henry CJ. Differential effects of monounsaturated and polyunsaturated fats on satiety and gut hormone responses in healthy subjectsFoods. 2019;8(12):E634. doi:10.3390/foods8120634