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.

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

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

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

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

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

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

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

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

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

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:

More Easy Lunches

• Avocado Toast with Cottage Cheese and Tomatoes
• Healthy Tuna Salad Lettuce Cups
• Chicken and Rice Soup
• Traditional Greek Salad
• Shish Tawook Pita with Hummus

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.

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 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

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Servings: 4

Ingredients

 

1/2x1x2x

• ▢ 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.

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Nutrition

Calories: 224kcalCarbohydrates: 27.1gProtein: 18.3gFat: 8.3gSaturated Fat: 0.9gPolyunsaturated Fat: 7.4gTrans Fat: 0gCholesterol: 25mgSodium: 626mgFiber: 11.4gSugar: 6.4g

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