Hearts of Palm Dip



Sometimes the simplest and fewest ingredients result in the tastiest dishes.  Such is the case for this Hearts of Palm Dip which I found in a Food and Wine magazine from a year ago, and made recently.

While so many of the dips and spreads that we love are filled with high fat ingredients…think sour cream, cream cheese, mayo, all kinds of cheeses… (although I use them at times the low fat versions are just not the same when it comes to flavor), I found this particular dip really satisfying and yet about as low fat as you can get.

I love hearts of palm, and will often slice them and add them to a salad.  They are tasty, high in fiber, vitamin C, calcium and iron, low in fat, and have a nice texture to them.

For those,  however who must watch their salt intake, the sodium count is rather high.

Blended with some olive oil, garlic, lime zest, and a bit of pepper it becomes this creamy, yet slightly chucky dip that goes great with plantain chips, pita chips, flatbreads, or just plain crudites.  And, it’s guilt-free eating!

Hearts of Palm Dip ( adapted from Food and Wine, March 2012)

1 large garlic clove, minced

 Salt (I prefer Kosher salt)

Two 14-ounce cans hearts of palm, drained and rinsed

1/4 cup extra-virgin olive oil

1/4 teaspoon finely grated lime zest

Freshly ground white pepper (If you don’t have it, black pepper will do)

Plantain chips, pita chips, flatbreads, or veggies for serving

Using the side of a chef’s knife, mash the garlic to a paste with a generous pinch of salt.  Scrape the paste into a food processor.  Add the hearts of palm and oil and process to a medium-fine paste.


Add the lime zest, season with salt and pepper and pulse just to blend.

Transfer the dip to a bowl and serve with plantain chips, pita chips, flatbreads, or fresh veggies.

The dip can be made ahead and refrigerated for up to 2 days.



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