If you're anything like me, pasta has always been a go-to comfort food, it's easy, satisfying, and endlessly customizable. But as much as I love a big bowl of penne, I don’t always love the calories that come with it.
I recently had dinner at a neighbor's house who is diabetic, and he asked me if I had ever cooked with hearts of palm noodles. Huh? I'm very familiar with zoodles (aka zucchini noodles) especially with a fresh pesto (extra points if you use carrot tops!) and all of the other familiar pasta alternative suspects and their adorable names:
- Coodles (carrot noodles)
- Swoodles (sweet potato noodles)
- Squoodles (squash noodles)
- Boodles (broccoli stem noodles)
- Poodles (parsnip noodles)
- Toodles (turnip noodles)
And while I love to break out my hand-held spiralizer from The Chopping Block as much as any other tool, if a healthy pasta alternative is readily available at my grocery store, I will explore it.
These light, veggie-based noodles have quickly become one of my favorite swaps - not just because they’re low in carbs and gluten-free, but because they actually hold up in everything from creamy Alfredo sauce to spicy stir fries. My diabetic neighbor chooses them because they are also sugar free.
However, I have a disclaimer: just like any vegetable noodle (or Spaghetti Squash impersonating as pasta), hearts of palm noodles are not pasta and will never taste exactly like pasta. That said, I think they are a pretty solid substitute especially for a quick and healthy weeknight meal.
Let's take a look at what hearts of palm noodles are, why they’re worth trying, and how to make them taste amazing.
What are Hearts of Palm Noodles?
Hearts of palm noodles are crafted from the inner core of certain palm trees, primarily the peach palm. This vegetable is naturally tender and has a mild, slightly tangy flavor. When sliced into thin strands or processed into noodle shapes, it becomes a pasta alternative that's both unique and versatile.
One popular brand, Palmini, offers these noodles in various shapes, including linguine, angel hair, and lasagna sheets as well as rice and mashed versions. Their products are made entirely from hearts of palm, providing a low-carb, gluten-free, and vegan-friendly option for pasta lovers.
Nutritional Benefits
There are many nutritional benefits to choosing hearts of palm noodles:
- Low in Calories & Carbs: Palmini noodles contain only about 20 calories and 4 grams of carbohydrates per serving, making them suitable for keto and low-carb diets.
- Gluten-Free & Grain-Free: Ideal for individuals with Celiac disease or gluten intolerance.
- Rich in Fiber: Supports digestion and promotes a feeling of fullness.
- Nutrient Content: Provides small amounts of potassium, vitamin C, calcium, and iron.
Cooking Hearts of Palm Noodles
Palmini noodles are pre-cooked and can be eaten straight from the package after rinsing. However, for the best taste and texture:
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Rinse Thoroughly: Drain and rinse the noodles under water to reduce their natural acidity.
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Soak if Desired: I've heard people still find the taste too acidic even after rinsing, so you can also soak the noodles in your choice of milk for about 30 minutes to neutralize the flavor. I have never done this as I don't find them too acidic for my taste.
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Heat to Preference: What makes hearts of palm such a great option for a quick meal is that you don't have to cook it. Just add it to your pan of sauce and let the noodles heat through.
Sauce It Up
When it comes to sauces, consistency plays a crucial role in complementing hearts of palm noodles. Thicker sauces work best so opt for sauces with less water content. Reduce tomato-based sauces or choose cream-based options like Alfredo to cling to the noodles. When I first tested Palmini's noodles, I used Chef Sara's Almost Guilt-Free Alfredo sauce, and it worked very well for both taste and calories.
Seasoning is important when working with hearts of palm noodles. You will need more salt (and if you're like me, some heat) than you would with a sauce being served with pasta. So don't be afraid to be heavy handed with the seasoning!
For a second test of the Palmini linguine, I wanted to do another thick sauce and keep it healthy, so I immediately thought of cauliflower for the base. I knew I wanted to feature all the lovely Spring vegetables available now, so here is what I came up with. Note this makes a ton of sauce so you may want to reduce the recipe by half and just use a half head of cauliflower. I had a head that needed to be used in my fridge so I used the whole head. I added shrimp for some protein but you can leave that out and have a vegetarian dish. I also divided the sauce in half and added the hearts of palm noodles to just one half to make sure I liked it before making such a big quantity of food.
Hearts of Palm Noodles with Cauliflower Sauce, Mushrooms, Asparagus, Peas and Shrimp
Serves: 8
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes
1 head cauliflower, cut into florets
2 cups water
1 cup skim milk
2 Tablespoons extra virgin olive oil
4 cloves garlic, minced
1 pound mushrooms, sliced
1 bunch asparagus
15 oz steamed peas, steamed in the microwave in its bag
1 pound shrimp, peeled and deveined (optional)
2 packages Palmini linguini or angel hair, rinsed
This is one package of Palmini
1 teaspoon chili flakes (or more to taste)
Salt and pepper to taste
1/2 cup Parmesan cheese, grated
For the asparagus:
1. Trim the tough ends off the ends of asparagus.
2. Cut the asparagus on a bias.
3. Boil for 4 minutes.
4. Transfer to a bowl of ice water.
5. Once cool, drain and set aside.
For the mushrooms:
1. Heat 1 tablespoon olive oil in a sauté pan.
2. Add mushrooms and cook for about 6 minutes.
3. Add garlic and cook for 1 to 2 more minutes.
3. Set aside.
For the shrimp:
1. Season shrimp with salt and pepper.
2. Heat 1 tablespoon olive oil in sauté pan.
3. Cook shrimp until done.
4. Set aside.
For the cauliflower sauce:
1. Steam the cauliflower until tender.
2. Place in food processor and process until pureed.
3. Add 2 cups of water and 1 cup milk and process until smooth. Add more water if needed but remember, you want a thicker sauce that will cling to the noodles.
4. Transfer to pan, add the mushroom garlic mixture, asparagus, peas and hearts of palm noodles and heat through.
5. Season with salt and pepper, chili flakes, and Parmesan cheese. Adjust to taste.
6. Plate for a vegetarian faux pasta dish.
7. Top with shrimp, if using.
If you are interested in giving Palmini products a try, I found the linguini and angel hair at my local grocery store so check yours. It's also available at Whole Foods, health stores, Palmini's website or through Amazon. That's where I got this assortment of Palmini products. They have lots of recipes online to kick start your inspiration!
Hearts of palm noodles offer a good alternative to traditional pasta, catering to various dietary needs without completely compromising on taste or texture. Whether you're aiming to reduce carbs, avoid gluten, or simply try something new, these noodles are worth adding to your culinary repertoire.
What is your favorite pasta alternative? Let me know in the comments so I can give it a try. I also have a lot more options in my pantry to test so stay tuned on how they measure up.
I will not be mentioning my fake pasta trials when I travel to Italy for The Chopping Block's Cook Like a Tuscan tours this fall as I know the Italians would call that blasphemous. I look forward to enjoying delicious fresh pasta made with flours and eggs every single day I'm there! The tours are sold out, but everyone should learn how to make pasta from scratch in their lifetime, and we can help you do just that with our Pasta and Gnocchi Workshop. In this hands-on class featuring a current Spring ingredient forward menu, you'll make and enjoy:
- Lemon Fettuccine with Piccata Butter (Parsley, Capers and Lemon) and Artichokes
- Spinach, Feta and Dill Filled Ravioli with Tomato-Chili Flake Sauce
- Potato Gnocchi with Peas, Parmesan, Cream and Basil
Join us on Monday, May 12 at 6pm at Lincoln Square.
For the ultimate homemade pasta experience, don't miss Pasta Boot Camp coming up in July.
Learn more about Pasta Boot Camp
