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Mediterranean Kale Pasta Salad

Mediterranean Kale Pasta Salad: A Fresh, Flavorful Delight

This Mediterranean Kale Pasta Salad is a fresh and vibrant dish, perfect for quick lunches or gatherings, capturing the essence of Mediterranean flavors.
Prep Time 10 minutes
Cook Time 10 minutes
Chilling Time 30 minutes
Total Time 50 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 250

Ingredients
  

For the Pasta & Base
  • 8 ounces Rotini Pasta substitute with any short pasta like fusilli or penne
  • 4 cups Kale stems removed and leaves chopped into ribbons
For the Cheeses
  • 1 cup Feta Cheese Crumbles for a dairy-free option, use vegan feta or omit
  • 1/4 cup Grated Parmesan Cheese can be replaced with nutritional yeast for vegan alternative
For the Flavor
  • 1/2 cup Sun-Dried Tomatoes substitute with roasted red peppers
  • 1/4 cup Extra Virgin Olive Oil acts as the dressing base
  • 1/4 cup Basil Pesto substitute with nut-free pistachio pesto if needed
  • 2 tablespoons White Balsamic Vinegar substitute with apple cider vinegar
  • 2 tablespoons Fresh Lemon Juice bottled lemon juice can be used
  • 2 cloves Garlic freshly minced
  • 1 teaspoon Italian Seasoning
  • 1/4 teaspoon Red Pepper Flakes omit for a milder flavor

Equipment

  • Large bowl
  • pot
  • small bowl
  • Whisk

Method
 

Step-by-Step Instructions
  1. Remove the tough stems from the kale, then chop the leaves into ½-inch ribbons. In a large bowl, add 1 tablespoon of extra virgin olive oil and massage the kale for 1-2 minutes until tender.
  2. Bring a pot of salted water to a rolling boil and cook the rotini pasta according to package directions, usually about 8-10 minutes for al dente. Drain and rinse under cold water.
  3. In a small bowl, combine the remaining olive oil, basil pesto, white balsamic vinegar, fresh lemon juice, minced garlic, Italian seasoning, and red pepper flakes. Whisk together until emulsified.
  4. In a large mixing bowl, combine the massaged kale, cooled rotini pasta, crumbled feta, grated Parmesan, and chopped sun-dried tomatoes. Toss gently until evenly distributed.
  5. Pour the dressing over the salad mixture and toss gently to coat all ingredients evenly.
  6. Cover the salad and refrigerate for at least 30 minutes before serving to allow flavors to meld.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 35gProtein: 10gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 10mgSodium: 500mgPotassium: 400mgFiber: 6gSugar: 4gVitamin A: 1000IUVitamin C: 30mgCalcium: 150mgIron: 2mg

Notes

Massaging the kale enhances its flavor and texture. Allow the salad to rest before serving for the best taste.

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