Salada de Palmito

This refreshing salad combines tender heart of palm with juicy tomatoes, sharp red onion, and bright parsley in a simple lemon and olive oil dressing. It is crisp, light, and elegant, with a clean flavor that makes it ideal for warm weather or as a quick low-carb side.

Nutrition · per serving

190kcal

2.5gProtein

10.5gCarbs

15.5gFat

4.5gFiber

2 servings

Ingredients

8 items

Salad

heart of palm, drained and cut into 1 cm rounds300 g

ripe tomatoes, cut into wedges200 g

red onion, very thinly sliced60 g

fresh parsley, finely chopped15 g

Lemon dressing

extra-virgin olive oil30 ml

lemon juice, freshly squeezed20 ml

fine salt3 g

black pepper, freshly ground1 g

Tips

•If your onion is particularly sharp, rinse the slices briefly under cold water and pat dry before adding.
•Use good-quality jarred or canned heart of palm packed in brine; drain thoroughly to avoid a watery salad.
•This salad pairs well with grilled fish, roast chicken, or as part of a light Brazilian lunch spread.
•For a slightly richer version, add a few olives or thin slices of avocado, though this is not traditional in the simplest preparation.

Steps

1
Prepare all ingredients: drain the heart of palm well, then slice into 1 cm rounds; cut the tomatoes into wedges; slice the red onion as thinly as possible so it blends into the salad rather than overpowering it; finely chop the parsley.
300 g heart of palm, drained and cut into 1 cm rounds200 g ripe tomatoes, cut into wedges60 g red onion, very thinly sliced15 g fresh parsley, finely chopped
2
In a medium bowl, whisk together the olive oil, lemon juice, salt, and black pepper until lightly emulsified. Taste the dressing: it should be bright and fresh, with enough salt to season the mild palmito.
30 ml extra-virgin olive oil20 ml lemon juice, freshly squeezed3 g fine salt1 g black pepper, freshly ground
3
Add the heart of palm, tomatoes, red onion, and parsley to the bowl. Toss very gently just until coated, so the tomatoes keep their shape and the heart of palm does not break apart.
300 g heart of palm, drained and cut into 1 cm rounds200 g ripe tomatoes, cut into wedges60 g red onion, very thinly sliced15 g fresh parsley, finely chopped30 ml extra-virgin olive oil20 ml lemon juice, freshly squeezed3 g fine salt1 g black pepper, freshly ground
4
Transfer to a serving plate or shallow bowl and serve immediately. For the best texture, spoon over any dressing left in the bowl just before serving.

Origin & History

Salada de palmito is a classic Brazilian salad that highlights palmito, or heart of palm, an ingredient long appreciated in Brazilian cooking. It is especially common in home meals, churrasco spreads, and festive tables, where its clean, delicate flavor is paired with acidic, fresh accompaniments.

brazilian salad heart-of-palm vegan lowcarb quick beginner

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Salada de Palmito

Steps

Prepare all ingredients: drain the heart of palm well, then slice into 1 cm rounds; cut the tomatoes into wedges; slice the red onion as thinly as possible so it blends into the salad rather than overpowering it; finely chop the parsley.

300 g heart of palm, drained and cut into 1 cm rounds200 g ripe tomatoes, cut into wedges60 g red onion, very thinly sliced15 g fresh parsley, finely chopped

In a medium bowl, whisk together the olive oil, lemon juice, salt, and black pepper until lightly emulsified. Taste the dressing: it should be bright and fresh, with enough salt to season the mild palmito.

30 ml extra-virgin olive oil20 ml lemon juice, freshly squeezed3 g fine salt1 g black pepper, freshly ground

Add the heart of palm, tomatoes, red onion, and parsley to the bowl. Toss very gently just until coated, so the tomatoes keep their shape and the heart of palm does not break apart.

300 g heart of palm, drained and cut into 1 cm rounds200 g ripe tomatoes, cut into wedges60 g red onion, very thinly sliced15 g fresh parsley, finely chopped30 ml extra-virgin olive oil20 ml lemon juice, freshly squeezed3 g fine salt1 g black pepper, freshly ground

Transfer to a serving plate or shallow bowl and serve immediately. For the best texture, spoon over any dressing left in the bowl just before serving.