Hey, Welcome to the Mediterranean Kale Pasta Salad Recipe. Mediterranean Kale Pasta Salad is a colorful, refreshing, and wholesome dish that brings together tender pasta, fresh kale, and zesty Mediterranean flavors.
If you’ve ever enjoyed a Mediterranean-inspired meal, you already know how vibrant, tangy, and satisfying the flavors can be.
I wanted to recreate that at home, and guess what? I nailed it! Today, I’m sharing the easiest way to make this healthy recipe right in your kitchen.
Recipe Overview
Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes
Servings: 6
Cuisine: Mediterranean
Category: Salad
History and Origin
Mediterranean Kale Pasta Salad is inspired by the traditional flavors of Greece and Italy.
Combining fresh vegetables, olive oil, and herbs, this dish brings the wholesome essence of the Mediterranean diet into a refreshing, easy-to-make salad perfect for any occasion.
What does Mediterranean Kale Pasta Salad taste like?
Mediterranean Kale Pasta Salad tastes bright, refreshing, and earthy. The kale adds a hearty crunch, while tomatoes, cucumbers, olives, and feta bring salty, tangy, and creamy notes, all tied together with a zesty lemon-olive oil dressing.
By the way, you can also try the Pollo Ranchero Recipe.
Ingredients
You will need the following ingredients to start making the Best Mediterranean Kale Pasta Salad Recipe:
| Ingredient | Quantity |
|---|---|
| Kale (chopped, stems removed) | 4 cups |
| Pasta (fusilli or penne) | 12 oz |
| Cherry tomatoes (halved) | 1 cup |
| Cucumber (diced) | 1 cup |
| Kalamata olives (pitted, sliced) | ½ cup |
| Red onion (thinly sliced) | ½ cup |
| Feta cheese (crumbled) | ½ cup |
| Extra virgin olive oil | â…“ cup |
| Fresh lemon juice | 3 tbsp |
| Garlic (minced) | 2 cloves |
| Dried oregano | 1 tsp |
| Salt | To taste |
| Black pepper | To taste |
Equipment Needed
Also, gather the following equipment, as they are necessary to craft your Homemade Mediterranean Kale Pasta Salad Recipe:
- Large pot
- Strainer
- Mixing bowls
- Whisk
- Cutting board
- Knife
- Salad tongs
How to Make Mediterranean Kale Pasta Salad Recipe
Step 1: Cook the pasta
Bring a big pot of water that has been salted to a boil. Add pasta and cook until al dente. Drain, rinse with cold water, and set aside.
Step 2: Prepare the kale
Massage chopped kale with a drizzle of olive oil for 2 minutes to soften the leaves and reduce bitterness.
Step 3: Chop the vegetables
Dice cucumber, halve cherry tomatoes, slice onion, and prepare olives. Place them in a large mixing bowl with the kale.
Step 4: Make the dressing
In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, salt, and black pepper until well combined.
Step 5: Combine and serve
Add pasta and vegetables together in a large bowl. Pour dressing on top, toss well, and sprinkle with feta cheese before serving.
Recipe Card
Mediterranean Kale Pasta Salad Recipe
Ingredients
Equipment
Method
- Bring a big pot of water that has been salted to a boil. Add pasta and cook until al dente. Drain, rinse with cold water, and set aside.
- Massage chopped kale with a drizzle of olive oil for 2 minutes to soften the leaves and reduce bitterness.
- Dice cucumber, halve cherry tomatoes, slice onion, and prepare olives. Place them in a large mixing bowl with the kale.
- In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, salt, and black pepper until well combined.
- Add pasta and vegetables together in a large bowl. Pour dressing on top, toss well, and sprinkle with feta cheese before serving.
Notes
Nutritional Information
Below, I have listed the nutritional information for the Mediterranean Kale Pasta Salad Recipe:
| Nutrient | Amount per serving |
|---|---|
| Calories | 320 kcal |
| Protein | 9 g |
| Carbohydrates | 38 g |
| Fat | 15 g |
| Fiber | 5 g |
| Sugar | 4 g |
Serving Suggestions
This Mediterranean Kale Pasta Salad is perfect as a light lunch or a side dish for grilled chicken, fish, or lamb.
You can also serve it at summer barbecues, potlucks, or family gatherings to bring a burst of freshness to the table.
Storage Tips
Store leftovers in the fridge for up to three days in an airtight container. To maintain freshness, store the dressing separately and add it just before serving.
This prevents the kale and pasta from becoming too soggy.
Conclusion
Mediterranean Kale Pasta Salad Recipe is a wholesome, quick, and refreshing dish that highlights Mediterranean flavors in the best way. Perfect for busy weeknights or gatherings, this salad is healthy, tasty, and versatile.
With these words, we came to the end of this article. If you like this recipe, then please rate this post with 5 stars at the end of the FAQs section, and don’t forget to share it with your loved ones!
Happy Cooking!
Frequently Asked Questions (FAQs)
Can I use spinach instead of kale?
Yes, spinach works perfectly and makes the salad softer while keeping the Mediterranean flavors intact.
What pasta shape is best for this salad?
Fusilli, penne, or bow-tie pasta works best since they hold the dressing and vegetables well.
Can I make this salad ahead of time?
Yes, just keep the dressing separate and mix it in before serving for freshness.
Is this salad served cold or warm?
It’s best served cold or at room temperature, making it refreshing and perfect for summer.
Can I make it vegan?
Yes, simply skip the feta cheese or replace it with vegan feta alternatives.
You will also like the Ponderosa Chicken Wings Recipe.
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