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Italian Chopped Salad with Cannellini Beans

This light and refreshing Italian chopped salad with cannellini beans, tuna, and artichokes is bursting with flavor and packed with protein to give you energy all afternoon long.

Italian chopped salad with cannellini beans.

Let’s talk about lunch. When you meal plan for the week, do you consider what you’ll be eating beyond dinner? Please friends, don’t forget to plan out lunch for the week. By taking 10-15 minutes on a Sunday to get a plan in place you are one step closer to achieving little victories all week long. My Italian Chopped Salad with Cannellini Beans is ideal for prepping ahead on the weekends and enjoying throughout the week.

Ingredients

  • Romaine lettuce: Affordable, accessible, and mild and crunchy, romaine is commonly turned into salads.
  • Celery: Super crunchy and mild in taste, it’s a great source of fiber and other vitamins.
  • Cherry tomatoes: Naturally sweet and juicy, they’re a tasty and easy alternative to slicing larger tomatoes for salads.
  • Red bell pepper: A perfect balance of sweet and savory in a bright, colorful pepper.
  • Cucumber: Can be either slightly sweet, or slightly bitter depending on the cucumber, they have a great crunch and pair wonderfully in salads.
  • Parsley: Fresh, peppery, and clean flavor.
  • Tuna: Canned tuna is easy to get and easy to prepare, but is a great source of omega-3s and protein.
  • Artichoke hearts: Canned artichoke hearts are usually kept in an oil that adds garlicky, salty flavor to this meaty part of the veggie.
  • Cannellini beans: A fantastic source of protein, while having a mild, slightly nutty flavor.
  • Olive oil: Depending on the type, it can be earthy, nutty, or even spicy in flavor. It’s a classic way to dress any salad.
  • Lemon juice: Adds fresh, acidic, bright flavor to the dressing of the salad.

How to Make Italian Chopped Salad with Cannellini Beans

Liz chopping romaine

You’ll start your Italian Chopped Salad with Cannellini Beans by washing all of your produce.

Liz slicing bel pepper

Then you’ll chop, slice, and dice all of the veggies to your desired size.

Layering lettuce on platter

Then in a large bowl or a platter, start with your chopped romaine lettuce.

Layering salad

Next you’ll layer the sliced celery, sliced cucumber, diced red bell pepper, and parsley.

Adding tuna to salad

Then you’ll add the cherry tomatoes, artichoke hearts, and the canned tuna fish.

Adding artichoke hearts to salad

Last you’ll layer with the drained and rinsed cannellini beans.

Freshly squeezing lemon juice on salad

Finish by dressing your salad with olive oil and freshly squeezed lemon juice.

Seasoning salad

Season with some salt and freshly ground black pepper, then toss everything together.

Forkful of Italian chopped salad with cannellini beans.

Serve and enjoy this delicious lunch or side dish!

Switch Things Up

  • Switch your bean. You could use switch our the cannellini beans for Great Northern or Navy beans.
  • Keep it vegetarian. Just skip adding the tuna and this recipe is vegan and vegetarian!
  • Add more veggies. Slice a red onion, or add some Kalamata olives.

Frequently Asked Questions:

Are beans good for gut health?

Yes they are! They also reduce cholesterol and blood sugar levels, so they are overall very good for you.

Do I have to cook cannellini beans to my salad?

If you used canned, you don’t need to cook them. However, if you are using dried, you will need to soak and cook them to prepare them for the salad.

How do I store leftovers?

Keep it in an airtight container in the fridge for up to 3 days.

Italian chopped salad with cannellini beans.

More Easy Lunches

Eat It, Like It, Share It!

Did you try this salad? The next time you make it, snap a picture and share it to your socials. Tag @thelemonbowl and #thelemonbowl so we can admire and share your meal.

Liz serving Italian chopped salad with cannellini beans.

Just like that, you’ll have an easy lunch in no time. Try my Italian Chopped Salad with Cannellini Beans for yourself, then comment to let me know how you liked it!

Your fork is waiting.

Italian chopped salad with cannellini bean 2

Italian Chopped Salad with Cannellini Beans

4.69 stars average
This light and refreshing Italian Chopped Salad with Tuna, Artichokes & Cannellini Beans is bursting with flavor and packed with protein to give you energy all afternoon long.
PREP: 10 mins
TOTAL: 10 mins
Pin Recipe
Servings: 4

Ingredients
 

  • 8 cups romaine (chopped)
  • 1 celery stalk (thinly sliced)
  • 1 cup cherry tomatoes (halved)
  • 1 red pepper (seeded and diced)
  • 1 cup cucumber slices
  • ¼ cup minced parsley
  • 8 ounces tuna in water (drained)
  • 8 canned artichoke hearts (drained and quartered)
  • 1 cup canned cannellini beans (drained and rinsed)
  • 2 tablespoons extra virgin olive oil
  • 1 juice of lemon
  • salt and pepper to taste

Instructions
 

  • Place all salad ingredients (romaine through cannellini beans) in a large bowl.
  • Drizzle bowl with olive oil and lemon juice then use a pair of tongs to toss well.
  • Season with salt and pepper to taste before serving.

Nutrition

Calories: 224kcalCarbohydrates: 27.1gProtein: 18.3gFat: 8.3gSaturated Fat: 0.9gPolyunsaturated Fat: 7.4gTrans Fat: 0gCholesterol: 25mgSodium: 626mgFiber: 11.4gSugar: 6.4g
SHOW AND TELL ON INSTAGRAM!Show me your creation and rate it below! Mention @thelemonbowl or tag #thelemonbowl! I would LOVE to see!
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Liz DellaCroce

Liz Della Croce is the creator and author of The Lemon Bowl, a healthy food blog. Since 2010, Liz has been sharing delicious recipes that just so happen to be healthy. By using real ingredients with an emphasis on seasonality, Liz has built a growing audience of loyal readers who crave good food for their families.

296 Comments

  1. my little victory was going above and beyond my job description at work and using coupons to save 35% off my grocery bill at Kroger after work :)

  2. I lost my best friend this morning but i managed to get out of bed this afternoon and stop crying and smile at my children.

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