This Mediterranean Kale Pasta Salad has been on repeat at my house. It's not only delicious and a snap to make, it's a nutritional powerhouse!
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Kale often gets a bad rap for being tough and bitter, but I promise you, it’s all about how you handle it. Massaging kale with a bit of olive oil and lemon juice is the secret to transforming those sturdy leaves into a tender, flavorful base for any salad. If you’ve ever said you don’t like kale, I encourage you to give it another try with this technique. You might just find that you’ve been missing out on one of the healthiest greens out there!
Kale is packed with vitamins A, C, and K, as well as fiber and antioxidants, making it a wonderful addition to your diet. This Mediterranean Kale Pasta Salad combines the hearty greens with juicy cherry tomatoes, crunchy cucumber, tangy feta cheese, and toasted pine nuts, all brought together with a zesty citrus dressing. It’s a vibrant, nutrient-packed meal that’s perfect for lunch, dinner, or even a picnic.
If you’re a fan of kale or looking to incorporate more of it into your meals, be sure to check out my other kale salad recipes. My Vegan Kale Salad for Fall is a hearty, plant-based option that’s perfect for cooler weather, while my Kale and Apple Slaw would be a great addition to any summer BBQ or picnic.
👨🍳How To Make Mediterranean Kale Pasta Salad
Cook The Pasta
Bring a large pot of salted water to a boil. Add your pasta and cook it according to the package instructions until al dente. Drain and rinse under cold water to stop the cooking process. Set aside.
Prepare The Kale
Remove the woody stems from the kale and chop the leaves. In a large bowl, add the chopped kale, ½ tablespoon of olive oil, ½ tablespoon of lemon juice, and a pinch of salt. Massage the kale with your hands for about 2-3 minutes until it becomes tender and reduces in volume.
Toast The Pine Nuts
In a dry skillet over medium heat, add the pine nuts. Toast, stirring frequently, for 2-3 minutes until they are golden brown and fragrant. Remove from heat and let cool.
Make The Dressing
In a small bowl or jar, whisk together the remaining olive oil, lemon juice, orange juice, Dijon mustard, honey, and minced garlic. Season with salt and pepper to taste.
Assemble The Salad
In a large bowl, combine the cooked pasta, massaged kale, cherry tomatoes, cucumber, red onion, feta cheese, toasted pine nuts, avocado, and parsley. Pour the dressing over the salad and toss to combine. Let the salad rest for at least 15 minutes before serving to allow the flavors to meld together. This salad can be served cold or at room temperature.
Top Tip
You can prepare the salad and dressing ahead of time. Store them separately in the fridge and combine just before serving.
❄️Storage Instructions
Store kale pasta salad in an airtight container in the refrigerator. It should stay fresh for up to 3 days. If you’ve made the salad ahead of time or have leftovers, give it a good toss before serving to redistribute the dressing and freshen up the flavors.
If you plan to store the salad for more than a day, I recommend keeping the dressing separate and mixing it in just before serving. This will prevent the pasta and vegetables from becoming soggy.
🙋Frequently Asked Questions
To get the bitterness out of kale, massage the chopped leaves with a small amount of olive oil, lemon juice, and a pinch of salt for 2-3 minutes. This technique breaks down the tough fibers, making the kale tender and enhancing its natural flavors.
Kale stems can be quite tough and fibrous, so I don't normally include them in my salad recipes. However, if you want, you can finely chop the stems to add some crunch.
he best pastas to use for pasta salad are those that hold their shape well and have plenty of surface area to capture the dressing. Here are some excellent choices:
Fusilli (Spiral Pasta): The twists and turns of fusilli trap dressing and small ingredients, ensuring every bite is flavorful.
Penne: The tube shape of penne holds up well in salads and can capture bits of the dressing and other ingredients inside.
Farfalle (Bowtie Pasta): Farfalle’s unique shape adds a fun texture and holds up well with heavier dressings.
Rotini: Similar to fusilli, rotini’s spiral shape is perfect for clinging to dressings and small chopped ingredients.
Orzo: Although smaller, orzo works well in pasta salads, especially when you want a grain-like texture. See this recipe: Orzo pasta salad.
Cavatappi: This corkscrew-shaped pasta is sturdy and adds a playful texture to salads.
Elbow Macaroni: A classic choice for pasta salads, elbow macaroni is small and easy to mix with other ingredients. Try my vegan macaroni salad.
Love kale salads?
Chik-Fil-A Kale Salad
This Chik-Fil-A copycat kale salad recipe is more than the sum of its parts!
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📖 Recipe
Mediterranean Kale Pasta Salad
Ingredients
For the Salad:
- 8 ounces pasta (fusilli or bowtie work well)
- 4 cups kale stems removed and chopped
- 1 cup cherry tomatoes halved
- 1 cup cucumber diced
- ½ red onion thinly sliced
- ¼ cup pine nuts
- 1 avocado diced
- ¼ cup fresh parsley chopped
- ½ cup vegan crumbled feta cheese optional
For the Dressing:
- ¼ cup olive oil
- 2 tablespoons lemon juice
- 2 tablespoons orange juice
- 1 tablespoon Dijon mustard
- 1 tablespoon maple syrup or agave nectar or honey
- 1 clove garlic minced
- Salt and pepper to taste
Instructions
- Bring a large pot of salted water to a boil. Add the pasta and cook according to the package instructions until al dente.
- Drain and rinse under cold water to stop the cooking process. Set aside.
- Remove the woody stems from the kale and chop the leaves. In a large bowl, add the chopped kale, ½ tablespoon of olive oil, ½ tablespoon of lemon juice, and a pinch of salt. Massage the kale with your hands for about 2-3 minutes until it becomes tender and reduces in volume.
- In a dry skillet over medium heat, add the pine nuts. Toast, stirring frequently, for 2-3 minutes until they are golden brown and fragrant. Remove from heat and let cool.
- In a small bowl or jar, whisk together the remaining olive oil, lemon juice, orange juice, Dijon mustard, honey, and minced garlic. Season with salt and pepper to taste.
- In a large bowl, combine the cooked pasta, massaged kale, cherry tomatoes, cucumber, red onion, feta cheese, toasted pine nuts, avocado, and parsley.
- Pour the dressing over the salad and toss to combine.
- Let the salad rest for at least 15 minutes before serving to allow the flavors to meld together. This salad can be served cold or at room temperature.
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