Rich in nutrition, and an irresistible flavor that falls somewhere between earthy and sweet, hearts of palm salad is a family-favorite recipe suitable for any event. This easy vegan dish makes a perfect side for a variety of meals. Or for a lighter meal that still provides the daily nutrients you need, eat alone.
At Willow in NYC every dish is homey and familiar, then elevated with unique flavors and upscale presentation. We’re taking relatable American food and turning it on its head—then making it vegan!
Tips for Recreating Willow’s Vegan Hearts of Palm Salad
Good kitchen skills are the foundation of all good recipes. This is why we’ve included some of our top tips of the trade for you to explore before attempting this recipe on your own.
How to Safely Slice an Avocado
Between 1998 and 2017, over 50,000 people suffered from some sort of avocado-cutting accident – nearly 3,000 each year. The infamous injury known as “avocado hand” occurs most often when the person holds the avocado while cutting. So step one is to place the avocado onto the cutting board and leave it there.
Next, use the right knife, one that is deep enough to reach the pit of the avocado but not so large it is difficult to maneuver. Also, you shouldn’t pick the sharpest knife in the drawer. Avocados are popular for their creamy consistency, which means they won’t require an extremely sharp blade to properly slice them.
With your avocado laying against your cutting board, simply cut until you reach the pit and then rotate the avocado until both halves are separated. After that, remove the seed with a spoon – not your knife! – and slice.
How to Choose a Ripe Grapefruit
Grapefruit is known for its tart yet sweet flavor, especially red grapefruit. The unripe fruit, however, contains a distinct sour-bitter flavor, that may not pair well with the vegetal tastes of heart of palm or avocado.
A ripe grapefruit will have a slightly red hue to its outer skin. The deeper and more intense this shade is, the more intense the tart and sweet flavors will be. The skin should also be smooth and thin.
As for size, go for one that’s plump. Upon gently squeezing the fruit, you should find that there is some give and bounce, but it shouldn’t be too soft. A too-hard grapefruit isn’t yet ripe, and a too-soft fruit is overripe.
You can store your grapefruit for up to 10 days on your counter, and nearly double that if kept in the fridge.
Best Vegan Hearts of Palm and Red Grapefruit Salad
Prep Time: 35 minutes
Cook Time: 5 minutes
Total Time: 40 minutes
|1 ripe avocado|
1/2 cup of thinly sliced hearts of palm
1/2 cup of green bean slivers
1 shallot, finely diced
1 red grapefruit cut into segments
2 baby radishes finely sliced
1 tablespoon finely sliced mint
1 teaspoon finely chopped fresh ginger
1/4 of red chilli finely chopped
|6oz cooked black forbidden rice|
3 cilantro sprigs
~Agave Lime Dressing~
Before you begin this recipe, you’ll want to cook your rice according to the instructions and prepare your agave lime dressing. This is done by mixing the agave, lime juice, sesame oil, and salt and pepper.
- Cut avocado into slices and plate
- Place cooked rice on top of plated avocado
- In a separate bowl, gently mix all other ingredients (except for grapefruit) and dressing
- Adjust taste with salt and pepper
- Top rice with mixed salad
- Garnish with grapefruit segments and cilantro
Aside from adding a creamy constituency that compliments the hearts of palm, and a pop of vibrant color, avocados work to elevate the nutritional value of this classic vegan dish. While it offers a variety of nutrients such as magnesium, calcium, iron, avocado is most known for its high Vitamin C and B6 contents.
Hearts of palm, the star ingredient of this dish, acts as a source of protein while maintaining the creamy consistency and flavor of common vegetables. They’re also rich in 17 amino acids – including the 9 daily essential amino acids that your body can’t make on its own. These work to restore your body’s tissues and maintain a healthy cardiovascular system.
Black or forbidden rice is also a valuable source of protein. This ancient grain includes a substantial amount of dietary fiber along with anti-inflammatory properties for overall improved health and wellness.
Like avocado, grapefruit is rich in many vitamins, including Vitamin C and A. However, it also provides potassium, thiamine, folate, and magnesium. Its sweetly tart flavor highlights the earthiness of other ingredients, while the color it adds to the dish creates an irresistible appearance. While it only provides a small amount of potassium, this nutrient is elevated by the inclusion of crisp baby radishes.
Whether you’re looking to join us at our restaurant on 8th Avenue in NYC or want to take advantage of our online ordering options; you can skip the cooking time and experience true vegan excellence.