Mediterranean Pasta & Kale Salad Recipe

I created a Kale Feta Pasta Salad starring fusilli, packed kale, garlic, halved cherry tomatoes, cucumber, Kalamata olives and crumbled feta, finished with lemon juice and olive oil. This Mediterranean inspired recipe will make you rethink ordinary pasta salads and has pantry-friendly charm perfect for simple weeknight meals or potlucks.

I always chase recipes that are bright, a little stubborn, and make you actually notice the garlic. My Mediterranean Pasta & Kale Salad – Must Love Garlic does that, piling fusilli or penne with hearty chopped kale, halved cherry tomatoes, diced cucumber and briny Kalamata olives, then finishing with crumbled feta and a good splash of lemon juice and extra virgin olive oil.

It’s the kind of Kale Feta Pasta Salad that keeps sneaking into my weeknight rotation, the sort of dish you’ll call a Mediterranean Pasta Salads favorite, and maybe even the next Sams Kale Pasta Salad everyone talks about.

Why I Like this Recipe

– I love the way the textures mix so every bite feels different, it’s never boring.
– I like the bright, tangy dressing cause it wakes everything up without being too fancy.
– It’s forgiving and quick so I can throw it together on a weeknight and still impress people.
– The flavors kinda meld after a bit, so leftovers actually taste better which is perfect for lunches.

Ingredients

• Pasta gives carbs for energy, filling and cheap, so it keeps you satisfied longer.
• Kale packs fiber, vitamin K, iron, and a bitter green flavor when raw.
• Garlic adds savory punch, tiny protein and immune boosting compounds, it smells strong.
• Tomatoes bring sweetness and acid, vitamin C, juicy pop and bright color.
• Cucumber gives cool crunch, mostly water, low calories and fresh mellow taste.
• Feta adds salty tang, creamy texture, some protein and lots of calcium.
• Olive oil supplies healthy fats, fruity richness, helps dressings cling to greens.
• Lemon juice gives bright acidity, fresh citrus zing, balances salt and oil.

Ingredient Quantities

• 12 oz fusilli or penne pasta (about 340 g)
• 6 cups packed kale leaves, stems removed and leaves roughly chopped (about 4 to 5 oz)
• 3 large garlic cloves, minced or grated
• 1 pint cherry tomatoes halved (about 2 cups)
• 1 medium English cucumber seeded and diced
• 1/2 small red onion thinly sliced (about 1/4 cup)
• 1/2 cup Kalamata olives pitted and halved
• 4 oz feta cheese crumbled (about 3/4 cup)
• 1/4 cup fresh parsley chopped
• 1/3 cup extra virgin olive oil
• 1/3 cup fresh lemon juice (about 2 lemons)
• 2 tbsp red wine vinegar
• 1 tsp Dijon mustard
• 1 tsp honey or maple syrup
• 1 tsp dried oregano
• 1 tsp kosher salt plus more for the pasta water
• 1/2 tsp freshly ground black pepper
• 2 tbsp capers drained optional
• 1/4 cup toasted pine nuts or sliced almonds optional

How to Make this

1. Bring a large pot of water to a boil, salt it generously, then add the pasta and cook until just al dente according to package directions. Before you drain, scoop out and save about 1/2 cup of the starchy pasta water, then drain the pasta and don’t rinse it.

2. While the pasta cooks, whisk the dressing: grate or finely mince the garlic, then combine with the olive oil, lemon juice, red wine vinegar, Dijon mustard, honey or maple syrup, dried oregano, 1 tsp kosher salt and 1/2 tsp black pepper. If you like capers, stir some into the dressing now. Taste and tweak a little if needed.

3. Strip the kale stems, chop the leaves and put them in a big bowl. Toss the kale with a couple tablespoons of the dressing or a splash of olive oil and a squeeze of lemon, then massage the leaves with your hands for 1 to 2 minutes until they soften and darken a bit.

4. If you’re using pine nuts or sliced almonds, toast them in a small dry skillet over medium heat for 2 to 3 minutes until fragrant and lightly browned, watch closely they burn fast, then set aside.

5. Add the hot, drained pasta to the massaged kale and pour most of the dressing over everything. Toss well so the heat helps wilt the kale and the dressing clings to the pasta. Add 1 to 3 tablespoons of the reserved pasta water as needed to loosen the dressing and make everything silky.

6. Fold in the halved cherry tomatoes, diced cucumber, thinly sliced red onion, Kalamata olives and chopped parsley. If you didn’t add capers to the dressing, toss them in now. Crumble the feta over the top and gently toss again so the cheese gets distributed.

7. Taste and adjust seasoning with more salt, pepper or lemon juice if needed, and add a little extra honey if it tastes too sharp. If you toasted nuts, sprinkle them on last so they stay crunchy.

8. Let the salad sit about 10 to 15 minutes at room temperature to let the flavors marry, or serve right away. It’s great warm, room temp, or chilled — just give it a final toss before serving.

Equipment Needed

1. Large pot for boiling the pasta, you’ll want it roomy so the pasta cooks evenly
2. Colander to drain the pasta (and catch that reserved 1/2 cup pasta water)
3. Large mixing bowl to massage the kale and toss everything together
4. Chef’s knife and cutting board for chopping kale, tomatoes, cucumber, onion, parsley
5. Microplane or garlic press (or a small sharp knife) for the grated garlic
6. Whisk plus measuring spoons and a 1 cup measuring cup for the dressing
7. Small dry skillet to toast pine nuts or sliced almonds
8. Tongs or a pasta server to mix and serve the salad
9. Spoon or heatproof measuring cup to scoop and reserve the starchy pasta water

FAQ

Mediterranean Pasta & Kale Salad Recipe Substitutions and Variations

• Fusilli or penne
  • Rigatoni or ziti — similar shape so they hold the dressing well, cook same time as penne
  • Orzo — gives a rice like texture and makes the salad feel lighter
  • Whole wheat or chickpea pasta — adds more fiber and protein, just check the cook time
  • Gluten free rice or corn pasta — use if you need gluten free, they can be a bit firmer so watch them
• Kale
  • Baby spinach — delicate, no massaging needed, fold in at the end
  • Arugula — peppery bite, add right before serving so it doesnt wilt
  • Swiss chard — similar chew but milder, remove stems and chop
  • Thinly sliced cabbage — crunchy and sturdy, great if you want extra texture
• Feta cheese
  • Goat cheese — creamier and milder, crumbles nicely into the pasta
  • Ricotta salata — firmer and salty, similar tang with less creaminess
  • Parmesan or Pecorino shavings — for a nuttier, less tangy finish
  • Vegan feta or marinated tofu — good dairy free swap, press and crumble
• Kalamata olives
  • Green Castelvetrano olives — milder and buttery, slice or halve them
  • Capers — tiny briny pops that add brightness, dont overdo it
  • Sun dried tomatoes — a sweet tangy swap if you want less salt
  • Roasted red peppers — sweet and colorful, chop into strips

Pro Tips

1) Save and use that starchy pasta water but dont dump it all in at once, add a tablespoon or two until the dressing becomes silky and clings to the pasta. Hot pasta helps wilt the kale so toss while it still has heat.

2) Really massage the kale with a little dressing, lemon or salt for at least a minute or two until it darkens and softens, otherwise the leaves feel scratchy in your mouth. If your kale is extra tough, let it sit a bit longer.

3) Keep crunchy stuff crunchy: toast the nuts low and watch them, then add them right before serving. For cucumber, pat it dry or let diced pieces sit on paper towel a few minutes so they dont water down the salad.

4) Taste as you go for salt and acid because olives, capers and feta are salty, so add them slowly and adjust with lemon or a pinch of sugar or honey if it feels too sharp. Make the dressing ahead if you want deeper flavor, but re-taste after you combine everything.

5) If you want this to travel or sit in the fridge, underdress slightly at first, then add more dressing or a splash of reserved pasta water just before serving so it wont get gummy or go soggy.