Kale Pasta Salad
This High-Protein Kale Orzo Pasta Salad is packed with hearty beans and a creamy oil-free dressing. Meal-prep friendly and plant-based.
Servings: 3 servings
Calories: 447kcal
Equipment
- Food processor or blender
Ingredients
For the salad:
- 1 shallot optional
- 1 ½ cups cooked chickpeas (or ½ cup dried, cooked) see note
- 1 ½ cups edamame see note
- ¾ cup dried orzo or pasta
- Drizzle of olive oil or lemon juice (optional for roasting)
- Dash of garlic powder (optional for roasting)
- 1 bunch curly kale
- ½ cup chopped parsley
For the dressing:
- 9 artichoke hearts
- 3 tablespoons hemp hearts
- 1 tablespoon Dijon mustard
- 3 small cloves garlic
- ¾ cup water
- 1 ½ teaspoons paprika
- 2 tablespoons apple cider vinegar or lemon juice
- 1 tablespoon date syrup or maple syrup
Instructions
- Quick pickle the shallot (optional): Thinly slice the shallot and place it in a small bowl or jar. Add 2 tablespoons apple cider vinegar (or lemon juice) and 1 teaspoon date syrup (or maple syrup). Stir and let sit at room temperature for at least 10–15 minutes while you prep the rest. This adds a bright, tangy flavor.
- Preheat the oven to 375ºF (190ºC) if roasting the chickpeas and edamame for a crispy texture.
- Roast the chickpeas and edamame (optional): Pat dry cooked chickpeas and frozen edamame (no need to thaw). Toss them on a baking sheet with a drizzle of olive oil or lemon juice, garlic powder, and a pinch of salt. Roast for 20 to 25 minutes, shaking halfway through, until golden and slightly crisp. Set aside to cool.
- Cook the pasta: Bring a pot of water to a boil. Add the dried orzo and cook until al dente according to package instructions (usually 7–9 minutes). Drain using a fine mesh sieve and rinse with cold water to stop the cooking and cool the pasta.
- Chop the kale and parsley: Remove tough kale stems and finely chop the leaves using a sharp knife or food processor. Chop fresh parsley. Set aside.
- Make the dressing: In a blender or the same food processor used to chop kale, blend artichoke hearts (drained), hemp hearts, Dijon mustard, garlic cloves, water, paprika, apple cider vinegar, and date or maple syrup. Blend until smooth and creamy.
- Assemble the salad: In a large mixing bowl, combine the cooked orzo, roasted (or unroasted) chickpeas and edamame, chopped kale, parsley, and pickled shallots (with or without their liquid, depending on your preference). Pour the dressing over and toss well to combine.
- Serve or store: Taste and adjust salt or acidity as needed. Enjoy right away or store in an airtight container in the fridge for 4–5 days. Flavors improve as it sits!
Notes
- Nutrition facts are based on 3 cups of edamame (no chickpeas) to highlight the highest protein option.
- For a blend of 1½ cups edamame and 1½ cups chickpeas:
430 calories | 24g protein | 13g fiber | 57g carbohydrates | 12g fat - Meal prep win: Store the salad in an airtight container in the fridge for up to 4–5 days. The flavors improve over time.
Nutrition
Calories: 447kcal | Carbohydrates: 56g | Protein: 27g | Fat: 13g | Saturated Fat: 1g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 1g | Sodium: 120mg | Potassium: 1127mg | Fiber: 13g | Sugar: 11g | Vitamin A: 5330IU | Vitamin C: 59mg | Calcium: 281mg | Iron: 9mg
