| Prep: 20 mins | Cook: 0 mins | Difficulty: Easy | Serves: 6 |
Since the exact nutritional information for this recipe isn’t provided, here’s an example of what it could look like:
| kcal | fat | saturates | carbs |
| 320 | 20g | 3g | 16g |
| sugars | fibre | protein | salt |
| 4g | 6g | 22g | 1g |
Keep in mind that these figures are just estimates. Nutritional content can vary based on the specific ingredients used, their quality, and the cooking techniques. Always refer to nutritional guides for the most accurate information.
As a Portland native and New England culinary expert, I savored the opportunity to create this delicious Hearts of Palm and Crab Salad. This recipe is a favorite of mine, for many reasons, but there are two that truly stand out. First, it beautifully showcases the fresh, sweet crab that I grew up savoring—the same crab that my daughters, Erin and Samantha, adore today. Second, its medley of fresh, vibrant ingredients blends together to create a salad that is as visually stunning as it is tasty.
The Freshness Factor
The Hearts of Palm and Crab Salad is a veritable celebration of freshness. If you’ve ever enjoyed a bite of a tender lobster roll or a bowl of hearty clam chowder on the windswept Atlantic coast, you’ll understand the importance of using fresh ingredients. That same commitment to quality is seen in the chunky avocados, juicy cherry tomatoes, tangy lemon juice, and crisp salad greens that each play a role in this dish. It’s this amalgamation of unique textures and flavors that turns this salad from an ordinary food to an extraordinary experience.
Healthy without Compromise
There’s no need to compromise taste for health with this recipe. Crab meat, the star of this dish, is an excellent source of protein and contains essential minerals like zinc and selenium. Moreover, avocados are a great source of heart-healthy monounsaturated fats, while the hearts of palm provide a healthy dose of dietary fiber, protein, and several types of vitamins. Lastly, the cherry tomatoes and salad greens bring a splash of freshness along with a wealth of antioxidants and vitamins. And let’s not forget about the homemade dressing made from lemon juice, olive oil, and Dijon mustard. It’s light, tangy and absolutely devoid of any preservatives or unhealthy fats—a marvelous final touch if there ever was one.
Complementary meals
This salad pairs beautifully with various other dishes too. For an unforgettable New England-themed meal, consider serving this salad with a steaming bowl of clam chowder and some freshly baked dinner rolls. Alternatively, it also serves as a refreshing counterpoint to more robust dishes like braised lamb shanks.
No matter how you choose to enjoy it, the Hearts of Palm and Crab Salad is truly a symphony of flavors that embraces the coastal spirit of New England. It’s more than just a recipe—it’s a nod to tradition, a celebration of exceptional ingredients, and a testament to the way that good food can connect us to the places we come from.
What You’ll Need
- 1.5 pounds of lump crab meat
- 1.5 cups of hearts of palm, sliced
- 4 ripe avocados, cut into chunks
- 2 cups of cherry tomatoes
- 1 red onion, finely sliced
- 4 cups of mixed salad greens
- 3 tablespoons of lemon juice
- 5 tablespoons of olive oil
- 1 tablespoon of Dijon mustard
- Salt and pepper to taste
Method
Step One
First prep your ingredients: thoroughly clean 4 cups of mixed salad greens, halve 2 cups of cherry tomatoes, finely slice 1 red onion, and cut 4 ripe avocados into chunks.
Step Two
Begin by placing your salad greens in a large bowl, then add in the halved cherry tomatoes, slices of red onion, and chunks of avocado. Set this salad base aside momentarily.
Step Three
In a separate bowl, break up 1.5 pounds of lump crab meat using a fork, being careful to ensure there are no shells. Add 1.5 cups of hearts of palm slices to the same bowl.
Step Four
Now let’s move on to preparing the dressing. In a small bowl, add 3 tablespoons of lemon juice. Follow this by whisking in 1 tablespoon of Dijon mustard. Once this is well mixed, slowly pour in 5 tablespoons of olive oil while continuing to whisk the dressing.
Step Five
Now, drizzle the dressing over the salad and the crabmeat-hearts of palm mix. Gently toss them separately ensuring to coat all ingredients with the dressing.
Step Six
Finally, combine the crabmeat-hearts of palm mix with the salad, gently tossing them together. Season to your liking with salt and pepper.
Step Seven
Serve immediately and enjoy your fresh Hearts of Palm and Crab Salad. This dish makes for a delicious, light, and nutrient-rich meal.
