Hearts of palm come from the inner cores of palm trees.
They are a low-calorie (40 calories per cup), nutrient-dense veggie high in dietary fiber, potassium, B-6, phosphorous, zinc, niacin Vitamin C, iron, protein, copper, and antioxidants.
Antioxidants (polyphenols) may reduce inflammation and neutralize free radicals.
INGREDIENTS
3 ½ cups hearts of palm, rinsed drained, and patted dry
¾ cup chickpeas, rinsed and drained
2 cloves garlic, minced (or 1 tsp garlic powder)
⅔ cups red bell pepper, finely diced
½ cup vegan mayo
2 heaping tsp stone ground/dijon mustard
1 tbsp grapeseed oil (optional)
1 tbsp fresh dill, finely chopped (optional)
1 tbsp + 1 tsp ground flaxseed
1 ½ cups panko bread crumbs (make sure they’re vegan)
¾ tsp black pepper
1 ½ tbsp old bay seasoning
1 ½ tsp dulse granules or nori flakes
INSTRUCTIONS
If baking, preheat oven to 400°F and line your baking pan with parchment and set aside.
- CUT hearts of palm in half, pat dry, place in food processor and pulse no more than 3 cycles of 3-4 second intervals (texture of hearts of palm should be like crab) then add to large bowl.
- ADD chickpeas to food processor and pulse no more than 3 cycles of 2-3 second intervals (texture of chickpeas should be broken up but not mushy) then add to large bowl, gently combine with hearts of palm and set aside.
- ADD a few tablespoons of water to a small pan over medium heat. Once pan is warm and water has begun lightly rolling/bubbling, add onions, bell peppers, garlic then cover a tight-fitting lid for two minutes (this will help generate steam to help render down your veggies).
- REMOVE lid, stir, replace lid for another minute or until onions are slightly translucent and/or softened.
- PLACE cooked veggies on a plate, set aside in fridge for up to 10 minutes OR in freezer for up to 7 mins then remove and set aside.
- ADD and gently combine slightly cooled onion mixture, flaxseed and dulse granules to the hearts of palm mixture.
ADD old bay, black pepper, vegan mayo, mustard-gently folding to combine.
ADD panko and fresh dill; gently combining then set aside. - FORM slightly larger than golf ball-sized rounds (they should be slightly firm in texture, like the texture of a crab cake mixture), form into rounded patties and place in fridge up to 10 minute then remove from fridge and set aside.
- IF BAKING (PREFERRED METHOD) place patties on parchment lined baking sheet in 400°F pre-heated oven for 30 minutes (turning halfway through). Remove, allow to cool and enjoy!
- IF PAN COOKING Add light oil to a pan over medium-low to medium heat. Once the pan is warm, add 3 to 4 patties, cooking 4 minutes on first side, 2 minutes on second side. Remove pan from heat, place on middle or top rack of preheated 400°F oven Remove, place on a kitchen towel to remove any excess oil and enjoy!
ENJOY!
Recipe created by Dawn Hilton-Williams