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Easy Mediterranean Pasta and Kale Salad

Easy Mediterranean Pasta and Kale Salad for Vibrant Summer Meals

Enjoy a vibrant Easy Mediterranean Pasta and Kale Salad packed with fresh ingredients and flavors.
Prep Time 15 minutes
Cook Time 10 minutes
Resting Time 30 minutes
Total Time 55 minutes
Servings: 4 servings
Course: Salad
Cuisine: Mediterranean
Calories: 350

Ingredients
  

For the Salad
  • 2.25 cups Pasta choose whole wheat or chickpea pasta for added nutrition
  • 2.5 cups Kale stems removed, thinly sliced; massage the leaves to soften
  • 0.75 cups Feta Cheese crumbled; consider goat cheese or omit for dairy-free
  • 0.25 cups Parmesan Cheese freshly grated; vegan alternatives available
  • 0.25 cups Sun-Dried Tomatoes oil-packed, julienned; fresh tomatoes or roasted red peppers can be a good swap
For the Dressing
  • 0.33 cups Olive Oil extra virgin; avocado or grapeseed oil can be used
  • 2 tbsp Basil Paste offers aromatic flavor; substitute with fresh basil or pesto
  • 3.5 tbsp White Balsamic Vinegar adds mild acidity; apple cider vinegar makes a great exchange
  • 1 tbsp Garlic finely minced; garlic powder works as a substitute
  • 1 tsp Italian Seasoning elevates flavor profile; fresh herbs enhance freshness
  • 0.25 tsp Red Pepper Flakes adds hint of heat; feel free to leave out
  • Salt to taste
  • Black Pepper to taste, preferably freshly ground

Equipment

  • Large Bowl
  • medium mixing bowl
  • large pot

Method
 

Step-by-Step Instructions
  1. Begin by preparing the kale. Remove the tough stems and thinly slice the leaves. Drizzle a small amount of the dressing over the kale and massage for 2–3 minutes.
  2. In a medium bowl, whisk together the olive oil, basil paste, white balsamic vinegar, minced garlic, Italian seasoning, red pepper flakes, salt, and pepper until well combined.
  3. In a large pot, bring salted water to a boil. Cook your pasta according to package instructions until al dente, about 8–10 minutes. Drain and rinse under cold water.
  4. In a spacious mixing bowl, combine the massaged kale, cooled pasta, crumbled feta cheese, grated Parmesan, and sun-dried tomatoes. Gently fold together.
  5. Pour the remaining dressing over the salad and toss gently. Cover and let it rest at room temperature for 30 minutes to meld flavors.
  6. Before serving, give the salad another toss and adjust seasoning with salt and pepper. Serve as a refreshing side dish or light meal.

Nutrition

Serving: 1cupCalories: 350kcalCarbohydrates: 40gProtein: 12gFat: 18gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 15mgSodium: 400mgPotassium: 600mgFiber: 6gSugar: 3gVitamin A: 1500IUVitamin C: 70mgCalcium: 250mgIron: 3mg

Notes

This salad is perfect for meal prep. Store in an airtight container and enjoy for up to 4 days.

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