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Simple Hearts of Palm Vegan Tuna Salad

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Today I am so excited to share this recipe with you! This simple hearts of palm vegan tuna salad is probably one of the best meals I’ve created so far in this 5 1/2 years vegan. Besides being extremely healthy compared to a traditional tuna salad, it is so delicious and flavorful, all my non vegan friends, family and even patients have absolutely loved it (and I hope you do too)!

Further Food Nutritionist Commentary:

This Heart of Palm Vegan “Tuna” Salad would be an appropriate lunch option for those who are vegan, gluten-free, or lactose intolerant. By using cashew cream instead of traditional mayo, you add phosphorus and magnesium to your meal, which promotes healthy bones and proper muscle and nerve function. Hearts of palm provide you with iron, a mineral that helps the body maintain proper oxygenation. If you are watching your salt intake, you can reduce the sodium content of this recipe by rinsing canned hearts of palm before adding them to the rest of the ingredients.

By Colleen Sideck, RDN, LDN

Simple Hearts of Palm Vegan Tuna Salad

  • Prep Time: 15 minutes
  • Cook Time: 0 minutes
  • Servings: 2

Ingredients

1 can hearts of palm, drained (or fresh if you find available)

1/3 cup chopped tomatoes

1/4 cup red onion, finely chopped

1/4 cup cilantro, finely chopped

2 celery sticks, finely chopped

1 teaspoon dulse flakes or other seaweed flakes

Cashew Cream:

1/4 cup soaked raw cashews (for 3-4 hrs)

1/2 cup water

1/2 lime juice

sea salt to taste

Instructions

  1. Blend your hearts of palm in a food processor or vitamix until you have a tuna-like consistency. You don’t have to blend too much.
  2. Transfer to a medium bowl and add the rest of the ingredients except for cashew cream. Mix and let it sit while you prepare the cream.
  3. Using a high speed blender, blend all the cream ingredients until you have a very creamy consistency. You might need to add more or less than 1/2 cup, depending on the nuts you’re using. Make sure it isn’t too watery or too thick, you want a creamy and rich consistency, mayonnaise-like.
  4. Transfer cream to salad and mix well. Add only as much cream as you want to,  2 large Tbsp will cover most of the salad, so add little by little as needed.
  5. Let it sit on the fridge for 10-15 minutes, so it can absorb the flavors and serve with your favorite baked corn tostadas, chips or make lettuce tacos with it!
Blend your hearts of palm in a food processor or vitamix until you have a tuna-like consistency. You don’t have to blend too much. Transfer to a medium bowl and add the rest of the ingredients except for cashew cream. Mix and let it sit while you prepare the cream. Using a high speed blender, blend all the cream ingredients until you have a very creamy consistency. You might need to add more or less than 1/2 cup, depending on the nuts you’re using. Make sure it isn’t too watery or too thick, you want a creamy and rich consistency, mayonnaise-like. Transfer cream to salad and mix well. Add only as much cream as you want to,  2 large Tbsp will cover most of the salad, so add little by little as needed. Let it sit on the fridge for 10-15 minutes, so it can absorb the flavors and serve with your favorite baked corn tostadas, chips or make lettuce tacos with it!

Nutrition Information

Per Serving:  Calories: 143; Total Fat: 7 g; Saturated Fat: 1 g; Monounsaturated Fat: 4 g; Polyunsaturated Fat: 1 g; Cholesterol: 0 mg; Sodium: 710 mg; Potassium: 485 mg; Carbohydrate: 14 g;  Fiber: 5 g; Sugar: 4 g; Protein: 7 g
Nutrition Bonus: Vitamin C: 28%; Iron: 26%; Calcium: 10%; Vit A: 9%
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