Hearts of Palm Balsamic Salad

This meal-in-one salad is my personal adaptation of the popular Urth Salad available at Urth Caffé of California. The flavor is distinctly Mediterranean from the combination of olives, tomatoes, feta, and balsamic vinaigrette. But the best part may be the hearts of palm, which add a nice hearty texture. Ready in 15 minutes.

How To MakeDiet Type: Classic

Freeze For Not recommended

Best by 3-5 days w/o dressing

Shopping List

Salad

5 ounces spring mix (or other lettuce)
1 (15 ounce) can chickpeas, drained and rinsed
1 (14 ounce) can hearts of palm, drained and rinsed
3/4 cup cherry tomatoes, halved
1/2 cup kalamata olives, pitted
33333333/100000000 cup feta cheese, crumbled
1/4 cup pine nuts Balsamic Vinaigrette
3 tablespoons extra virgin olive oil
1 tablespoon(s) good quality balsamic vinegar
1/2 teaspoon honey
1/2 teaspoon fresh garlic, minced
1/4 teaspoon dried oregano or coriander
salt and pepper, to taste

Instructions

Step 1: Stir together the vinaigrette ingredients in a small bowl. Refrigerate in an airtight container and shake/stir before using.
Step 2: Toast the pine nuts in a frying pan over medium heat for 3 to 4 minutes, or until golden and fragrant. Shake the pan often and keep your eyes on the nuts to avoid burning. Set aside.
Step 3: Chop the hearts of palm and olives into bite-sized pieces. Add all of the salad ingredients to a large mixing bowl.
Serve: Pour the balsamic vinaigrette into the salad and toss to combine. Enjoy.

Nutrition

Serves 3
Calories Per Serving: 466			DAILY VALUE %
Total Fat 28g	44%	Protein 14g	27%
Total Carbohydrate 36g	12%	Net Carbohydrate 27g
Fiber 9g	35%	Potassium 373mg	11%
Vitamin A	31%	Vitamin C	10%
Calcium	19%	Iron	33%

Nutritional information is for 1 serving, with all vinaigrette included.

Nutritional Data Disclaimer

The website is written and produced for informational purposes only. The nutritional data on this site has not been evaluated or approved by a nutritionist or the FDA. The data is calculated through a third party online nutritional calculator, and is not guaranteed to be accurate. Although Bravabod does its best to provide accurate nutritional information, these figures should be considered estimates only. Varying factors such as brands purchased and fluctuations in fresh produce alters the nutritional information in any given meal. For the most accurate nutritional information in a given meal, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator or with the assistance of a licensed medical professional.

This meal-in-one salad is my personal adaptation of the popular Urth Salad available at Urth Caffé of California. The flavor is distinctly Mediterranean from the combination of olives, tomatoes, chickpeas, and balsamic vinaigrette. But the best part may be the hearts of palm, which add a nice hearty texture. Ready in 15 minutes.

How To MakeDiet Type: Plant-based

Freeze For Not recommended

Best by 3-5 days w/o dressing

Shopping List

Salad

5 ounces spring mix (or other lettuce)
1 (15 ounce) can chickpeas, drained and rinsed
1 (14 ounce) can hearts of palm, drained and rinsed
3/4 cup cherry tomatoes, halved
1/2 cup kalamata olives, pitted
33333333/100000000 cup vegan feta cheese (store-bought or homemade)
1/4 cup pine nuts Balsamic Vinaigrette
3 tablespoons extra virgin olive oil
1 tablespoon(s) good quality balsamic vinegar
1/2 teaspoon maple syrup
1/2 teaspoon fresh garlic, minced
1/4 teaspoon dried oregano or coriander
salt and pepper, to taste

Instructions

Step 1: Stir together the vinaigrette ingredients in a small bowl. Refrigerate in an airtight container and shake/stir before using.
Step 2: Toast the pine nuts in a frying pan over medium heat for 3 to 4 minutes, or until golden and fragrant. Shake the pan often and keep your eyes on the nuts to avoid burning. Set aside.
Step 3: Chop the hearts of palm and olives into bite-sized pieces. Add all of the salad ingredients to a large mixing bowl.
Serve: Pour the balsamic vinaigrette into the salad and toss to combine. Enjoy.

Nutrition

Serves 3
Calories Per Serving: 472			DAILY VALUE %
Total Fat 30g	45%	Protein 10g	20%
Total Carbohydrate 37g	12%	Net Carbohydrate 28g
Fiber 9g	35%	Potassium 373mg	11%
Vitamin A	25%	Vitamin C	10%
Calcium	15%	Iron	35%

Nutritional information is for 1 serving, with all vinaigrette included.

Nutritional Data Disclaimer

The website is written and produced for informational purposes only. The nutritional data on this site has not been evaluated or approved by a nutritionist or the FDA. The data is calculated through a third party online nutritional calculator, and is not guaranteed to be accurate. Although Bravabod does its best to provide accurate nutritional information, these figures should be considered estimates only. Varying factors such as brands purchased and fluctuations in fresh produce alters the nutritional information in any given meal. For the most accurate nutritional information in a given meal, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator or with the assistance of a licensed medical professional.

This meal-in-one salad is my personal adaptation of the popular Urth Salad available at Urth Caffé of California. The flavor is distinctly Mediterranean from the combination of olives, tomatoes, feta, and balsamic vinaigrette. But the best part may be the hearts of palm, which add a nice hearty texture. Ready in 15 minutes.

How To MakeDiet Type: Low-carb

Freeze For Not recommended

Best by 3-5 days w/o dressing

Shopping List

Salad

5 ounces spring mix (or other lettuce)
1 (14 ounce) can hearts of palm, drained and rinsed
3/4 cup cherry tomatoes, halved
1/2 cup kalamata olives, pitted
1/2 cup feta cheese, crumbled
1/4 cup pine nuts Balsamic Vinaigrette
3 tablespoons extra virgin olive oil
1 tablespoon(s) good quality balsamic vinegar
1/2 teaspoon yacon syrup or low-carb granulated sweetener (1:1 sugar substitute)
1/2 teaspoon fresh garlic, minced
1/4 teaspoon dried oregano or coriander
salt and pepper, to taste

Instructions

Step 1: Stir together the vinaigrette ingredients in a small bowl. Refrigerate in an airtight container and shake/stir before using.
Step 2: Toast the pine nuts in a frying pan over medium heat for 3 to 4 minutes, or until golden and fragrant. Shake the pan often and keep your eyes on the nuts to avoid burning. Set aside.
Step 3: Chop the hearts of palm and olives into bite-sized pieces. Add all of the salad ingredients to a large mixing bowl.
Serve: Pour the balsamic vinaigrette into the salad and toss to combine. Enjoy.

Nutrition

Serves 3
Calories Per Serving: 355			DAILY VALUE %
Total Fat 29g	44%	Protein 7g	14%
Total Carbohydrate 12g	4%	Net Carbohydrate 10g
Fiber 2g	6%	Potassium 92mg	3%
Vitamin A	34%	Vitamin C	10%
Calcium	21%	Iron	23%

Nutritional information is for 1 serving, with all vinaigrette included.

Nutritional Data Disclaimer

The website is written and produced for informational purposes only. The nutritional data on this site has not been evaluated or approved by a nutritionist or the FDA. The data is calculated through a third party online nutritional calculator, and is not guaranteed to be accurate. Although Bravabod does its best to provide accurate nutritional information, these figures should be considered estimates only. Varying factors such as brands purchased and fluctuations in fresh produce alters the nutritional information in any given meal. For the most accurate nutritional information in a given meal, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator or with the assistance of a licensed medical professional.

This meal-in-one salad is my personal adaptation of the popular Urth Salad available at Urth Caffé of California. The flavor is distinctly Mediterranean from the combination of olives, tomatoes, non-dairy feta, and balsamic vinaigrette. But the best part may be the hearts of palm, which add a nice hearty texture. Ready in 15 minutes.

How To MakeDiet Type: Paleo

Freeze For Not recommended

Best by 3-5 days w/o dressing

Shopping List

Salad

5 ounces spring mix (or other lettuce)
1 (14 ounce) can hearts of palm, drained and rinsed
3/4 cup cherry tomatoes, halved
1/2 cup kalamata olives, pitted
1/2 cup vegan feta cheese (store-bought or homemade)
1/4 cup pine nuts Balsamic Vinaigrette
3 tablespoons extra virgin olive oil
1 tablespoon(s) good quality balsamic vinegar
1/2 teaspoon honey
1/2 teaspoon fresh garlic, minced
1/4 teaspoon dried oregano or coriander
salt and pepper, to taste

Instructions

Step 1: Stir together the vinaigrette ingredients in a small bowl. Refrigerate in an airtight container and shake/stir before using.
Step 2: Toast the pine nuts in a frying pan over medium heat for 3 to 4 minutes, or until golden and fragrant. Shake the pan often and keep your eyes on the nuts to avoid burning. Set aside.
Step 3: Chop the hearts of palm and olives into bite-sized pieces. Add all of the salad ingredients to a large mixing bowl.
Serve: Pour the balsamic vinaigrette into the salad and toss to combine. Enjoy.

Nutrition

Serves 3
Calories Per Serving: 343			DAILY VALUE %
Total Fat 28g	43%	Protein 2g	4%
Total Carbohydrate 14g	5%	Net Carbohydrate 12g
Fiber 2g	7%	Potassium 93mg	3%
Vitamin A	25%	Vitamin C	10%
Calcium	15%	Iron	23%

Nutritional information is for 1 serving, with all vinaigrette included.

Nutritional Data Disclaimer

The website is written and produced for informational purposes only. The nutritional data on this site has not been evaluated or approved by a nutritionist or the FDA. The data is calculated through a third party online nutritional calculator, and is not guaranteed to be accurate. Although Bravabod does its best to provide accurate nutritional information, these figures should be considered estimates only. Varying factors such as brands purchased and fluctuations in fresh produce alters the nutritional information in any given meal. For the most accurate nutritional information in a given meal, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator or with the assistance of a licensed medical professional.

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