Kale, Cranberry and Sunflower Seed Pasta Salad

Name: Kale, Cranberry and Sunflower Seed Pasta Salad
Prep time: 20 min
Cook time: 12 min
Total time: 32 min
Yield: 6 servings
Cuisine: American
Ingredients: 12 oz (340 g) small pasta (penne, fusilli, or farfalle); 8 oz (227 g) curly kale, stems removed, leaves torn into bite-sized pieces; 1 medium (180 g) crisp apple (Granny Smith or Honeycrisp), cored and diced into ½-inch pieces; ¾ cup (100 g) dried cranberries; ¾ cup (100 g) raw sunflower seeds (or roasted and unsalted); 3 tablespoon (45 ml) apple cider vinegar; ¼ cup (60 ml) extra-virgin olive oil; 1 tablespoon (15 ml) Dijon mustard; 1 tablespoon (15 ml) honey; to taste kosher salt; to taste freshly ground black pepper

From the MyKitchenBank Kitchen

A vibrant, wholesome pasta salad combining tender kale massaged with a tangy apple cider vinaigrette, sweet-tart dried cranberries, toasted sunflower seeds, and crisp diced apple. The kale becomes silky when massaged, creating a hearty salad that holds up well and tastes even better the next day. Perfect as a side dish, light lunch, or base for grilled chicken or fish.

Prep: 20 min
Cook: 12 min
Wait: 15 min
Total: 47 min
Makes: 6 servings (about 10 cups)

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Steps

Before you start

Read through the recipe—massaging the kale is key to texture
Bring a large pot of salted water to a boil before you start
Taste and adjust the vinaigrette as you prefer it (more tart or more oil)

1
Cook the pasta
- Bring a large pot of salted water to a rolling boil.
- Add the pasta and cook according to package directions until al dente (usually 9–11 minutes).
- Stir occasionally so it doesn't stick.
- Drain in a colander and set aside to cool for a few minutes.
- Do not rinse the pasta—the starch helps the vinaigrette cling.
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Ready when: Pasta is tender but still firm to bite, not mushy
Tip: Don't rinse the cooked pasta—residual starch helps the dressing coat each piece
2
Massage the kale
- While the pasta cooks, remove the thick center stems from the kale and discard them.
- Tear the leaves into bite-sized pieces (about 2–3 inches) and place in a large bowl.
- Drizzle with 1 tablespoon of the olive oil and a pinch of salt.
- Using both hands, massage the kale vigorously for 2–3 minutes, squeezing and rubbing the leaves until they soften, darken slightly, and become tender.
- This breaks down the fibers and makes the kale much more pleasant to eat.
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Ready when: Kale is noticeably wilted, darker green, and less tough
Tip: Massaging kale is essential—it makes the raw leaves tender and less bitter. Don't skip this step
3
Toast the sunflower seeds
- While the kale massages, place a dry skillet (no oil) over medium heat.
- Add the sunflower seeds and toast, stirring frequently, for 3–4 minutes until fragrant and golden.
- Watch closely so they don't burn.
- Tip them onto a plate to cool and stop cooking.
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Ready when: Seeds are golden brown and release a nutty aroma
Tip: Toast in a dry pan to develop flavor. They toast quickly, so stay nearby and stir often
4
Make the vinaigrette
- In a small bowl, whisk together the apple cider vinegar, Dijon mustard, and honey.
- Let it sit for 30 seconds so the flavors meld.
- Slowly whisk in the remaining 3 tablespoons (45 ml) of olive oil until emulsified.
- Season to taste with salt and pepper.
- The vinaigrette should be balanced—tangy but not harsh, with a slight sweetness from the honey.
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Ready when: Vinaigrette is emulsified and tastes balanced
Tip: Whisk slowly when adding oil to ensure the vinaigrette emulsifies properly. Taste and adjust acidity or salt as needed
5
Combine the salad
- Add the cooled pasta to the bowl with the massaged kale.
- Pour the vinaigrette over top and toss gently but thoroughly, making sure every piece of pasta and kale gets coated.
- Add the diced apple, dried cranberries, and toasted sunflower seeds.
- Toss again to distribute evenly.
- Taste and adjust salt and pepper as needed.
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Ready when: All ingredients are evenly mixed and coated with dressing
Tip: Toss gently so the kale doesn't break apart. If the salad seems dry, drizzle a bit more vinaigrette
6
Rest and serve
- Let the salad sit at room temperature for 10–15 minutes before serving.
- This allows the flavors to marry and the pasta to fully absorb the dressing.
- If you're making it ahead, cover and refrigerate.
- The salad actually tastes better after sitting for a few hours or even overnight.
- Serve cold or at room temperature.
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Ready when: Salad has rested at least 10 minutes
Tip: Make this salad 2–3 hours or even a day ahead; it improves as it sits

Good to know

Tips

Massaging raw kale with salt and a little oil transforms it from tough and bitter to tender and sweet. This single step is what makes this salad special.
Toast the sunflower seeds in a dry pan to concentrate their nutty flavor. If using pre-roasted seeds, skip toasting but give them a quick warm-up in the pan (30 seconds) to refresh them.
Don't dress the salad too far in advance if you like firm pasta; however, 2–3 hours ahead is ideal because the flavors blend and improve. Overnight is still good.
If the salad dries out over time, drizzle a touch more olive oil or vinegar, toss gently, and let it sit for a few minutes.

Make ahead

Yes. Assemble the salad up to 1 day ahead and refrigerate in a covered bowl. The flavors deepen and the pasta softens slightly, which is ideal. Stir gently before serving and adjust the seasoning if needed. You can also cook the pasta and prep the kale, apple, and vinaigrette the evening before, then assemble the next day.

Storage & reheating

Room temperature: up to 2 hours. Refrigerator: up to 3–4 days in a covered bowl (the salad will soften slightly but remain delicious). Freezer: not recommended. Reheat gently at room temperature or eat cold straight from the fridge.

Substitutions

curly kale → spinach or arugula (use 6 oz / 170 g; do not massage). Spinach and arugula are tender raw and don't need massaging. Skip the kale-massaging step and add them directly to the salad bowl at the end
dried cranberries → raisins or chopped dried apricots. Use the same amount. Apricots add a different sweetness; raisins are more neutral
raw sunflower seeds (or roasted and unsalted) → pumpkin seeds (pepitas), sliced almonds, or candied walnuts. Toast almonds or walnuts for 3–4 minutes; use 0.75 cup (100 g). Candied nuts are already sweet, so omit the honey from the vinaigrette if using them
apple cider vinegar → white balsamic vinegar or red wine vinegar. Balsamic is sweeter; reduce honey to 1 teaspoon. Red wine vinegar is more assertive; start with 2 tablespoons and adjust to taste