Frugal -Big Kale Pasta Salad

Posted on July 25, 2026

This Big Kale Pasta Salad is a hearty, crowd-pleasing dish packed with tender penne, massaged kale, juicy grape tomatoes, chickpeas, and a luscious creamy balsamic vinaigrette. The technique of massaging the kale with dressing transforms it into something silky and deeply flavorful rather than tough and bitter. It's the perfect make-ahead salad that gets even better as it sits, making it ideal for meal prep, potlucks, and summer gatherings.

Frugal Lunch

Ingredients

Creamy Balsamic Vinaigrette:

1/3 cup olive oil

3 Tbsp balsamic vinegar

2 Tbsp mayonnaise

1/2 Tbsp Dijon mustard

1 clove garlic, minced

1/2 tsp dried basil

1/4 tsp salt

1/4 tsp freshly cracked black pepper

Salad:

8 oz. penne pasta

8 oz. chopped kale

1 pint grape tomatoes

1/2 red onion

1 15oz. can chickpeas

1/2 cup grated Parmesan

Instructions

1

Make the vinaigrette first. Whisk together the olive oil, balsamic vinegar, mayonnaise, Dijon, minced garlic, basil, salt, and pepper in a bowl until smooth and creamy. Set the dressing aside.

2

Bring a pot of water to a boil for the pasta. Once boiling, add the pasta and boil until tender (7-8 minutes). Drain the pasta in a colander and allow it to cool.

3

Add the kale to a large bowl. Drizzle ⅓ of the prepared balsamic dressing over the kale and then use your hands to massage the dressing into the kale. Massage the kale for 3-5 minutes, or until it has wilted to half its volume.

4

Slice the grape tomatoes in half, thinly slice the red onion, and rinse and drain the chickpeas.

5

Add the drained and cooled pasta to the bowl with the kale, along with the tomatoes, onions, chickpeas, and Parmesan.

6

Pour the rest of the dressing over top, then stir the salad until everything is evenly combined and coated in dressing. Add salt and pepper to taste, then serve.

Key Points About Ingredients:

• Massaging kale with dressing breaks down its tough fibers, reducing bitterness and wilting it to a tender, silky texture perfect for salads.
• Chickpeas add a substantial plant-based protein and fiber boost, making this pasta salad filling enough to serve as a main course.
• Balsamic vinegar brings a naturally sweet, tangy depth to the vinaigrette that pairs beautifully with the earthy kale and salty Parmesan.
• Penne pasta's tubular shape catches and holds the creamy vinaigrette inside each piece, delivering dressing in every single bite.
• Using mayonnaise in the vinaigrette acts as an emulsifier, giving the dressing a creamy, cohesive texture that clings to every ingredient.
• Grape tomatoes offer a burst of fresh sweetness and bright color that balances the richness of the olive oil and Parmesan.

Key Nutritional Insights:

• Kale is one of the most nutrient-dense greens available, providing exceptional levels of vitamins K, A, and C per serving.
• Chickpeas contribute both plant-based protein and soluble fiber, which supports digestive health and helps keep you feeling full longer.
• Olive oil provides heart-healthy monounsaturated fats and is a key component of the Mediterranean diet linked to reduced inflammation.
• This salad delivers a solid dose of calcium from both the Parmesan cheese and the kale, supporting bone health in every serving.
• The combination of chickpeas, pasta, and kale makes this a high-fiber meal that supports steady blood sugar and sustained energy levels.

• Nutrition Facts

• Serving Size1
• Amount per serving
• Calories480
• Standard DV% Daily Value*
• Total Fat22 g72 g30.56%
• Saturated Fat4 g20 g20%
• Trans Fat0 g
• Polyunsaturated Fat4 g
• Monounsaturated Fat13 g
• Cholesterol8 mg300 mg2.67%
• Sodium420 mg2300 mg18.26%
• Total Carbohydrate57 g275 g20.73%
• Dietary Fiber8 g28 g28.57%
• Total Sugars7 g
• Added Sugars1 g50 g2%
• Sugar Alcohal0 g
• Protein16 g50 g32%
• Vitamin D (Cholecalciferol)2 mcg20 mcg10%
• Calcium210 mg1300 mg16.15%
• Iron4 mg18 mg22.22%
• Potassium620 mg4700 mg13.19%
• Vitamin A3800 mcg900 mcg422.22%
• Vitamin C (Ascorbic Acid)48 mg90 mg53.33%
• Vitamin E (Tocopherol)3 mg15 mg20%
• Vitamin K290 mcg120 mcg241.67%
• Vitamin B1 (Thiamin)0.4 mg1.2 mg33.33%
• Vitamin B2 (Riboflavin)0.2 mg1.3 mg15.38%
• Vitamin B3 (Niacin)3 mg16 mg18.75%
• Vitamin B6 (Pyridoxine)0.4 mg1.7 mg23.53%
• Folate110 mcg400 mcg27.5%
• Vitamin B12 (Cobalamine)0.2 mcg2.4 mcg8.33%
• Biotin4 mcg30 mcg13.33%
• Vitamin B5 (Pantothenic acid)0.6 mg5 mg12%
• Choline35 mg550 mg6.36%
• Phosphorus280 mg1250 mg22.4%
• Iodine4 mcg150 mcg2.67%
• Magnesium65 mg420 mg15.48%
• Zinc2 mg11 mg18.18%
• Selenium18 mcg55 mcg32.73%
• Copper0.4 mg0.9 mg44.44%
• Manganese1.2 mg2.3 mg52.17%
• Chromium8 mcg35 mcg22.86%
• Molybdenum55 mcg45 mcg122.22%
• Chloride180 mg2300 mg7.83%
• * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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