The green bean heart salad also has olives, red peppers and feta cheese, making it the perfect summer salad for green beans lovers. Add palm hearts and you have a truly memorable salad.
Whenever I make my favorite grill recipes, I use this Bean Salad with Coconut Core It would make a nice low carb salad to accompany on the side. And I love this salad with my favorite summer ingredients: roasted red peppers, palm cores, Greek olives, and feta cheese, so today I’m reminding you of this recipe as my favorite Friday recipe. please give me.
Other ingredients I like here are fresh oregano and fresh basil. I used a lot of herbs for the dressing, but if you don’t have an herb garden, you can buy some basil and just use dried oregano.
No matter how much you tweak it to suit your dietary preferences, be sure to try this delicious salad that I make every summer when I have guests over.
What kind of material do you need?
(This is just a list of ingredients, scroll down to see the full printable recipe, or use the JUMP TO RECIPE link at the top of the page to go directly to the full recipe. )
What is Heart of Palm?
For those unfamiliar, Heart of Palm is a slightly chewy vegetable harvested from the heart of a cultivated palm tree. Once a controversial food source, wild palms are now protected in many places because logging methods do not damage the trees. And the Hearts of Palm are so delicious!Here it is Learn more about Hearts of Palm and how to use them.
Could you reduce the amount of coconut cores I use for this salad?
Palm hearts are one of my favorite summer ingredients, and I used more of them in my recipes when they were sold in big jars at Costco. It’s definitely more expensive at the regular grocery store, but if you’re on a budget, you can get away with far fewer hearts than you’ll use here. But don’t ignore them. Palm cores are great in this salad.
What if I don’t want Greek olives in my green bean salad?
For me, the other flavors in this salad go perfectly with the Greek olives I used, but I know Greek olives aren’t the right tea for everyone. If you prefer black olives, you can definitely use them.
Want more heart of palm salads?
I love hearts of palm, so I have a whole collection of low carb salads with hearts of palm. If you’re also a fan of this delicious low-carb salad ingredient, check it out.
How to make green bean salad using coconut cores:
(This is just an overview of the recipe steps. Scroll down to see the full printable recipe, or use the JUMP TO RECIPE link at the top of the page to go directly to the full recipe. can.)
- Cut the beans and steam them in a steamer for about 7 minutes. steamer insert (affiliate link) big pot or electric vegetable steamer (affiliate link).
- As soon as the beans are soft and crisp, place them in ice water to stop cooking. Next, drain the water well with a colander placed in the sink.
- Here’s a picture of a big bottle of Hearts of Palm that I used to buy at Costco, sigh. If you buy it at the supermarket, you will need less!
- drain and slice heart of palm (affiliate link), cut the olives in half and measure out the amount of feta cheese.
- Mix balsamic vinegar, lemon juice, olive oil, lemon zest, chopped fresh oregano, and chopped fresh basil to make the dressing. (I use Immersion blender with bowl attachment I make the dressing food processor It works now. (affiliate link)
- The beans should be fairly drained at this point, so lay them out on paper towels to blot up any excess water to keep the salad from getting soggy.
- Mix together beans, sliced palm cores and chopped roasted red peppers in a jar (affiliate link) and drizzle the desired amount of dressing over the olives.
- Then gently mix the feta cheese and season the salad with freshly ground black pepper.
Eat a low-carb diet:
Bean Salad with Palm Hearts is a perfect match with Grilled Very Greek Chicken, Steak and Mushroom Kababs, Grilled Sausage and Peppers, Rosemary Mustard Grilled Chicken, or Grilled Flatiron Steak with Chimichurri Sauce for a low-carb meal. is.
More green bean recipes to try:
1 pound of fresh kidney beans, preferably French
2 cups of palm heart slices (more or less is fine)
3/4 cup kalamata or black olives, drained and sliced in half.
1 cup roasted red bell pepper, diced (from jar)
1/2 cup crushed feta cheese
freshly ground black pepper (optional)
Balsamic vinegar 1T
2T freshly squeezed lemon juice
1/3 cup olive oil
1 tsp lemon zest (maybe optional, but good)
2 T fresh oregano chopped (or use a little dried oregano)
2 T fresh basil chopped (omit basil if you only have dried basil)
- Cut off the ends of the green beans. (I collect a handful of beans, stand them on a cutting board, hold them loosely so they are all aligned, and cut one end. Flip over and repeat on the other end.)
- Cut the beans into pieces about 2 inches long.
- steamed with beans steamer insert (affiliate link) A large pot with a tight-fitting lid, or electric vegetable steamer (affiliate link) until barely soft and crisp. I steamed for 7 minutes. I like to keep my beans pretty crispy, so at that point I’ll see if they’re done to your liking.
- When the beans are as soft as you like them, remove them from the steamer and immediately place them in a bowl of ice water to stop cooking.
- Remove the beans to a colander, let cool for about 15 minutes, drain and spread the beans on a paper towel to dry.
- While the beans are cooking, drain and slice the palm cores, drain and chop the red bell peppers, drain and cut the olives in half, and measure out the feta cheese.
- Combine the balsamic vinegar, lemon juice, olive oil, lemon zest, chopped fresh oregano, and chopped fresh basil and process until the herbs are very finely chopped and the dressing is well blended.I did this with a small bowl chopper attachment from Immersion blender with bowl attachmentwhich worked, but food processor.(affiliate link)
- To assemble the salad, combine the drained beans with sliced palm cores, halves of olives and chopped red pepper.
- Add as much dressing as needed to moisten the salad and mix lightly. (You may not need all the dressing.)
- Add feta cheese and stir well so that very little feta is incorporated.
- Grind some black pepper and serve immediately.
- You can keep it in the refrigerator for several days, but let it come to room temperature before eating any leftovers.
This recipe was created by Kalyn.
Nutrition Facts Table:
Amount Per Serving:
calorie: 232Total Fat: 20gsaturated fat: 4gTrans fat: 0gUnsaturated fat: 15gcholesterol: 11mgsodium: 437mgcarbohydrates: 13gfiber: 5gsugar: 5gprotein: 5g
Nutrition information is automatically calculated by the recipe plugin I use. I am not a nutritionist and cannot guarantee 100% accuracy as many variables affect the calculation.
Low Carb / Low Glycemic / South Beach Diet Suggestions:
This palm heart green bean salad is the perfect side dish for any stage of low-carb diets, keto diet plans, and the original South Beach diet.
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Use our salad recipes to discover more recipes like this. Use the diet type index to find recipes that are suitable for specific meal plans. You might also want to follow Kalyn’s Kitchen on Pinterest, on facebook, on Instagram, on TikTokagain on youtube See all the great recipes I’m sharing there.
Historical notes for this recipe:
This bean salad with coconut cores was first published in 2007. The recipe was last updated with more information on his 2023.
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