Light and Refreshing La Scala Chopped Salad with Tuna
This Light and Refreshing La Scala Chopped Salad with Tuna is a wholesome and flavorful meal featuring crisp lettuce, protein-rich tuna, chickpeas, Parmesan cheese, and a tangy homemade vinaigrette.
Inspired by the iconic La Scala salad, this version is light yet satisfying, making it perfect for healthy lunches and easy dinners.
Why You’ll Love This Recipe
If you’re looking for a nutritious meal that comes together quickly without sacrificing flavor, this salad is an excellent choice.
Tender tuna adds satisfying protein while keeping the dish light and refreshing. Crisp chopped lettuce, creamy chickpeas, savory Parmesan cheese, and a bright homemade dressing create a delicious balance of textures and flavors.
This recipe is ideal for busy weekdays because it requires minimal cooking and can be assembled in just minutes. It is filling enough for lunch or dinner while remaining fresh and vibrant.
The finely chopped ingredients ensure every bite is packed with flavor, and the salad can easily be customized with your favorite vegetables and toppings. Whether you’re meal prepping or serving guests, this healthy salad is always a welcome addition to the table.
Light and Refreshing La Scala Chopped Salad with Tuna
Fresh chopped lettuce, tuna, chickpeas, and Parmesan tossed in tangy vinaigrette for a healthy, satisfying meal option.
Ingredients
- 2 cans (5 ounces each) tuna, drained and flaked
- 1 large head romaine lettuce, finely chopped
- ½ head iceberg lettuce, finely chopped
- 1 can (15 ounces) chickpeas, drained and rinsed
- ½ cup finely diced red onion
- ¾ cup grated Parmesan cheese
- Salt, to taste
- Black pepper, to taste
For the Dressing
- ⅓ cup extra virgin olive oil
- 3 tablespoons red wine vinegar
- 1 teaspoon Dijon mustard
- 1 garlic clove, minced
- ½ teaspoon dried oregano
- ¼ teaspoon salt
- ¼ teaspoon black pepper
Instructions
- Wash the romaine and iceberg lettuce thoroughly under cold water. Dry them completely using a salad spinner or clean kitchen towels to ensure a crisp and refreshing salad.
- Finely chop both lettuces into small, uniform pieces and place them in a large serving bowl. This chopped style allows every ingredient to blend beautifully in each bite.
- Drain the tuna thoroughly and gently flake it into bite-sized pieces using a fork. Set it aside while preparing the remaining ingredients.
- Drain and rinse the chickpeas under cold water. Allow them to drain completely before adding them to the bowl with the lettuce.
- Add the finely diced red onion to the bowl, distributing it evenly throughout the salad mixture for a touch of freshness and mild sharpness.
- Gently add the flaked tuna to the salad and scatter it evenly so every serving receives a generous amount of protein.
- Sprinkle the grated Parmesan cheese over the top. The cheese adds a rich, savory flavor that complements the tuna perfectly.
- In a small bowl or jar, whisk together the olive oil, red wine vinegar, Dijon mustard, garlic, oregano, salt, and black pepper until smooth and fully emulsified.
- Allow the dressing to rest for a few minutes to let the flavors blend. Pour it over the salad and gently toss everything together until evenly coated.
- Transfer the salad to serving plates or a large platter. Garnish with extra Parmesan cheese or fresh herbs if desired. Serve immediately and enjoy this light, refreshing, and flavorful meal.
Notes
Nutrition Information
Yield
6Serving Size
1Amount Per Serving Calories 355Total Fat 24gSaturated Fat 7gUnsaturated Fat 17gCholesterol 33mgSodium 768mgCarbohydrates 18gFiber 5gSugar 4gProtein 17g
The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.
Recipe Tips and Tricks
- Use high-quality tuna packed in water or olive oil for the best flavor.
- Drain tuna thoroughly before adding it to the salad.
- Finely chop all ingredients for the authentic La Scala texture.
- Dry lettuce completely to maintain crispness.
- Chill ingredients before assembling for a refreshing salad.
- Prepare the dressing ahead of time to enhance flavor.
- Toss the salad gently to keep the tuna flaky.
- Add dressing just before serving.
- Use freshly grated Parmesan whenever possible.
- Garnish with fresh herbs for extra freshness and color.
Ingredients Notes
Tuna is the star protein in this recipe, providing a mild, savory flavor and plenty of nutrition. Tuna packed in olive oil offers richer flavor, while water-packed tuna creates a lighter salad. Romaine lettuce forms a sturdy, crisp base, while iceberg lettuce adds extra crunch and freshness.
Chickpeas contribute fiber and plant-based protein, helping make the salad more filling. Parmesan cheese adds nutty richness and enhances the overall flavor profile. Red onion provides subtle sharpness that balances the creamy and savory ingredients.
The simple homemade vinaigrette, made with olive oil, red wine vinegar, Dijon mustard, garlic, and oregano, delivers bright flavor that ties the entire dish together beautifully.
Variations and Substitutions
Swap tuna with canned salmon, grilled shrimp, or cooked chicken for a different protein option. White beans or cannellini beans can replace chickpeas if desired. Feta cheese, goat cheese, or mozzarella pearls work well in place of Parmesan.
Add sliced cucumbers, cherry tomatoes, avocado, roasted red peppers, or artichoke hearts for additional flavor and texture. Mixed greens, spinach, or arugula may replace romaine and iceberg lettuce. For a Mediterranean-inspired version, add olives and capers. Fresh lemon juice can also be incorporated into the dressing for extra brightness.
Storage Options
Store the lettuce, tuna, and dressing separately in airtight containers in the refrigerator.
Prepared dressing can be refrigerated for up to 1 week.
The chopped vegetables will stay fresh for up to 3 days.
Tuna should be consumed within 2 days once mixed with the salad ingredients.
For the best texture, assemble and dress the salad immediately before serving.
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