YUM! 😋 The BEST Kale Pasta Salad! Tender kale, whole wheat penne, crispy chickpeas, Parmesan, and a bright lemon tahini dressing. It's an easy, filling vegetarian meal that comes together in 40 minutes and keeps in the refrigerator for up to 5 days. ❤️ For meal prep, store the chickpeas separately so they stay deliciously crisp! 👌
Quick Look: Kale Pasta Salad
✨ Why you'll love it: A healthy Kale Pasta Salad that's filling enough for dinner and perfect for meal prep.
👌 Difficulty: Easy
👩🍳 Anna's tested tip: Add the warm, drained pasta directly to the kale. The heat gently softens the kale without making it soggy.
🥗 Taste and texture: Bright, lemony, and savory with tender kale, chewy whole wheat pasta, nutty tahini, salty Parmesan, and crispy chickpeas.
⏱️ Prep, cook, and total time: 5 minutes prep, 35 minutes cook, and 40 minutes total.
🍽️ Yield: 4 entrée servings or approximately 10 side dish servings.
🥣 Key ingredients: Kale, crispy chickpeas, whole wheat pasta, lemon, tahini, extra virgin olive oil, and Parmesan.
❤️ Dietary highlights: This vegetarian pasta salad is a Mediterranean Diet win. It's made with whole grains, vegetables, legumes, less cheese than traditional recipes, and heart healthy unsaturated fats.
🎒 Perfect for: This make ahead pasta salad is perfect for meal prep lunches, weeknight dinners, potlucks, or a quick side dish.
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Jump to:
- Quick Look: Kale Pasta Salad
- Why You'll Love This Kale Pasta Salad
- Nutrition Scorecard: Why This Pasta Salad Recipe is a Mediterranean Diet Win
- Ingredients for Kale Pasta Salad
- Ingredient Tip
- Equipment
- Instructions
- Top Tip
- Meal Prep Tips and Storage
- Easy Variations
- Kale Pasta Salad FAQs
- Looking for more healthy Mediterranean Diet recipes?
- Getting Started with the Mediterranean Diet?
- 📖 Recipe
Why You'll Love This Kale Pasta Salad
When my friend made a TikTok famous pasta salad with kale and chickpeas for Mahjong last spring, I knew I had to recreate it to align with the Mediterranean pattern of eating. It took several test runs, but this salad is now one of my FAVORITES!
The crispy paprika chickpeas, tender kale, and whole wheat pasta soak up the bright lemon tahini dressing. Together, they make this filling vegetarian pasta salad perfect for make ahead lunches! Since I work from home, I love making a batch at the beginning of the week and dishing it out each day.
The preparation is so convenient. While the chickpeas roast, you can prepare the dressing, cook the pasta, and prep the kale. Once the chickpeas are ready, the rest of the salad is too!
This easy pasta salad has also become one of my go-to recipes when I need to bring a side dish to a friend's house or a potluck. I love knowing that I'll have a healthy option that can also serve as my entrée.
This Mediterranean Pasta Salad and my favorite lemon bars are two of my other go-tos when I need something delicious to bring to a potluck or get-together.
Enjoy!
Nutrition Scorecard: Why This Pasta Salad Recipe is a Mediterranean Diet Win
Chickpeas: One of the biggest benefits of chickpeas is their satisfying combination of plant based protein and fiber. They also provide important nutrients, including folate, magnesium, and potassium. Together, the protein and fiber help keep you full, while soluble fiber can help lower LDL cholesterol. Win, win! ❤️
Kale: This leafy green adds fiber, vitamins K and C, and beneficial plant compounds, including flavonoids and polyphenols. Kale also contains prebiotic fiber that helps nourish the beneficial bacteria in your gut. 💚
Extra virgin olive oil: A staple of the Mediterranean Diet! Extra virgin olive oil provides heart healthy monounsaturated fats and polyphenols. Polyphenols are a type of antioxidant that help protect your heart and reduce inflammation throughout your body. Using it in place of butter and other sources of saturated fat is a simple, delicious way to support heart health. ❤️
Ingredients for Kale Pasta Salad
Ingredient Tip
Remove the thick stems from the kale so your salad stays tender. Simply hold each stem and pluck bite size pieces of kale from it. If you are using packaged chopped kale, give it a quick check and remove any thick stem pieces. Many brands leave them in.
Equipment
- Baking sheet
- Parchment paper (I LOVE If You Care's parchment paper. It's PFAS free and works great!)
- Large mixing bowl
- Lemon juicer, if using fresh lemon
- Cheese grater, if shredding a block of Parmesan
- Tongs
- Jar or small bowl for mixing the dressing
Instructions
Season and Roast the Chickpeas
Add the extra virgin olive oil and seasonings, then gently roll the chickpeas under your palm until evenly coated. Spread them into a single layer and roast until lightly golden and crisp.
Mix the Dressing
Add the dressing ingredients to a small bowl or jar and whisk or shake until combined.
Cook and Drain the Pasta
Cook until al dente. Do not rinse.
Prepare the Kale
While the pasta cooks, hold each thick stem and pluck off bite size pieces of kale. Discard the stems.
Toss
Add the warm pasta and dressing to the kale. Toss until evenly coated.
Top with Chickpeas and Parmesan
Let chickpeas cool. Add to salad and top with Parmesan. Toss and enjoy!
Top Tip
Add the warm, freshly drained pasta directly to the kale. Do not rinse it first! The heat gently softens the kale without making it soggy and helps it absorb the bright lemon tahini dressing.
Meal Prep Tips and Storage
Batch prep this salad for easy lunches or dinners all week!
- Store the salad in an airtight container in the refrigerator for up to 5 days.
- For the best texture, portion the salad into individual containers and store the roasted chickpeas separately. Add them just before serving so they stay crispy.
- If the chickpeas soften, warm them in a 375°F oven for 3 to 5 minutes to crisp them again. Don't mind softer chickpeas? Feel free to store the salad fully assembled.
- The pasta will absorb some of the dressing as it sits. Before serving, give the salad a good toss and add a splash of water or lemon juice if needed.
- Enjoy it cold or let it sit at room temperature for a few minutes before eating.
Freezing is not recommended because the pasta, kale, and dressing may change texture after thawing.
Easy Variations
Vegan: Turn this vegetarian pasta salad into a vegan pasta salad by leaving out the Parmesan or replacing it with your favorite dairy free Parmesan.
With salmon: This salad keeps me full as is, but you can add baked salmon for extra protein and heart healthy omega 3 fats. Top each serving with 3 ounces of salmon.
Gluten free: Use your favorite gluten free pasta. Cook it according to the package directions, taking care not to overcook it.
Kale Pasta Salad FAQs
Yes! Chickpeas and garbanzo beans are the same thing. Chickpea is the English name, while garbanzo is the Spanish name. You may see either name on a can at the grocery store, but there's no nutritional difference between the two. Use them interchangeably in any recipe.
Yes! This kale pasta salad can be made ahead and refrigerated in an airtight container for up to 5 days. For the best texture, store the roasted chickpeas separately and add them just before serving. Give the salad a good toss before eating, adding a splash of water or lemon juice if the dressing has thickened.
Yes! Chickpeas are nutrient rich legumes that provide plant based protein, fiber, folate, magnesium, potassium, and iron. Their combination of protein and fiber helps make meals more filling and satisfying. Chickpeas are also naturally cholesterol free and low in saturated fat, making them a delicious addition to a heart healthy Mediterranean pattern of eating.
Drain and rinse the chickpeas, then dry them thoroughly before seasoning. Spread them in a single layer on the baking sheet so they roast instead of steam. Bake until lightly golden and crisp on the outside, then let them cool for a few minutes. They will become even crispier as they cool.
Remove the firm stems and tear the kale leaves into small, bite sized pieces. Add the warm, freshly drained pasta directly to the kale. The heat gently softens the leaves without making them soggy. Tossing everything thoroughly with the lemon tahini dressing also helps tenderize the kale.
Looking for more healthy Mediterranean Diet recipes?
Getting Started with the Mediterranean Diet?
📖 Recipe
Ingredients
For the Roasted Chickpeas
- 1 15-ounce can chickpeas or garbanzo beans rinsed and drained
- 1 teaspoon extra virgin olive oil
- ½ teaspoon paprika
- ½ teaspoon fine salt, such as table salt
For the Dressing
- 3 tablespoons extra virgin olive oil
- 4 tablespoons lemon juice fresh preferably, but from the bottle works too
- 1 tablespoon tahini
- 1 tablespoon Dijon mustard
- 1 clove garlic, minced
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- ¼ cup water
For the Salad
- 8 ounces whole wheat penne pasta
- 8 cups kale stems removed and cut or torn into bite-sized pieces
- ⅓ cup shredded Parmesan cheese
Instructions
Step 1: Roast the Chickpeas
- Preheat the oven to 375°F.
- Rinse and drain the chickpeas. Spread them onto a parchment-lined baking sheet in a single layer with space between them.
- Drizzle with extra virgin olive oil and sprinkle with paprika and fine salt.
- Place your hand, palm down, over the chickpeas and gently glide it across the baking sheet, rolling the chickpeas around to evenly coat them with the olive oil and seasonings.
- Bake for 35 minutes.
- While the chickpeas roast, prepare the dressing, cook the pasta, prepare the kale, and toss the salad by completing steps 2-5.
Step 2: Prepare the Dressing
- Combine the following in a jar or bowl:
- extra virgin olive oil
- lemon juice
- tahini
- Dijon mustard
- garlic
- salt
- black pepper
- water
- Whisk until smooth, or add everything to a jar with a lid and shake vigorously until well combined.
Step 3: Cook the Pasta
- Bring a large pot of water to a boil. Add 1 tablespoon of salt to the water. Omit if you're following a low-sodium diet.
- Cook whole wheat penne pasta according to the package directions until al dente.
- Drain the pasta. Do not rinse. Immediately place the warm noodles on top of the prepared kale.
Step 4: Prepare the Kale
- While the pasta cooks, rinse and tear 8 cups of kale. Hold each thick stem and pluck off bite size pieces of kale. Discard the stems.
- Place the kale in a large mixing bowl.
Step 5: Toss the Salad
- Immediately add the warm, drained pasta to the bowl with the kale. Pour the dressing over the pasta and kale, then toss until the kale begins to soften and everything is evenly coated.
Step 6: Finish the Salad
- Add the roasted chickpeas and shredded Parmesan cheese.
- Toss again until everything is evenly combined.
- Divide the salad among the serving bowls.
Anna Schraff says
I love this salad! When I'm in the mood for something lighter I leave out the noodles. Adding salmon is a great option for when my family is needing more fuel. The crispy chickpeas are perfect!