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Creamy Vegan Italian Gnocchi Soup

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  • Prep Time: 15 minutes

  • Cook Time: 25 minutes

  • Total Time: 40 minutes

  • Recipe Intensity: Easy (One-pot recipe, straightforward techniques)

  • Servings: 4-6

  • Cuisine: Vegan Italian-Inspired

Ingredients

For the Soup Base:

  • 2 tbsp olive oil

  • 1 medium yellow onion, finely diced

  • 2 medium carrots, peeled and diced

  • 2 celery stalks, diced

  • 4 cloves garlic, minced

  • 1 tbsp tomato paste

  • 1 tsp dried oregano

  • 1 tsp dried thyme

  • ½ tsp red pepper flakes (optional, for heat)

  • 4 cups (960 ml) low-sodium vegetable broth

For the Creamy Element:

  • 1 cup (140g) raw cashews, soaked*

  • 1 ½ cups (360 ml) water

  • 2 tbsp nutritional yeast

  • 1 tbsp white miso paste (or 2 tsp soy sauce)

To Finish:

  • 1 (16 oz / 450g) package shelf-stable potato gnocchi (ensure egg-free)

  • 3 cups (about 90g) fresh baby spinach, roughly chopped

  • 1 (15 oz / 425g) can cannellini beans, drained and rinsed

  • Salt and freshly ground black pepper to taste

For Garnish (Optional):

  • Fresh basil or parsley, chopped

  • Vegan parmesan cheese

  • A drizzle of extra virgin olive oil

  • Additional red pepper flakes

*Quick Soak Method: Place cashews in a heatproof bowl, cover with boiling water, and soak for 20 minutes while you prep the veggies. For best results, soak in room temperature water for 4+ hours or overnight. Drain before using.

Equipment

  • Large Dutch oven or heavy-bottomed soup pot

  • High-speed blender

  • Ladle

  • Knife and cutting board

Step-by-Step Instructions

Step 1: Sauté the Aromatics (Time: 8-10 minutes)

  1. Heat the olive oil in your large pot over medium heat.

  2. Add the diced onion, carrot, and celery. Sauté for 6-8 minutes, stirring occasionally, until the vegetables have softened and the onions are translucent.

  3. Add the minced garlic, tomato paste, oregano, thyme, and red pepper flakes. Cook for 1-2 more minutes, stirring constantly, until the garlic is fragrant and the tomato paste darkens slightly.

Step 2: Create the Creamy Cashew Base (Time: 5 minutes)

  1. While the vegetables sauté, make the cream. Drain the soaked cashews and add them to your blender with 1 ½ cups of fresh water, nutritional yeast, and miso paste.

  2. Blend on high for 1-2 minutes until completely smooth, creamy, and silky. Set aside.

Step 3: Build and Simmer the Soup (Time: 12-15 minutes)

  1. To the pot with the sautéed vegetables, pour in the vegetable broth, scraping up any browned bits from the bottom of the pot. Bring to a gentle boil.

  2. Reduce heat to a steady simmer. Add the entire package of gnocchi. Cook according to package directions (usually 3-4 minutes), stirring gently to prevent sticking.

  3. Once the gnocchi begin to float, stir in the creamy cashew mixture and the drained cannellini beans. Return to a very gentle simmer (do not boil vigorously) for 3-4 minutes to allow the flavors to meld and the beans to heat through.

Step 4: Finish and Season (Time: 3-5 minutes)

  1. Remove the pot from the heat. Stir in the chopped spinach until just wilted. The residual heat is enough.

  2. Season generously with salt and black pepper to taste. Remember, broths and miso vary in saltiness, so taste and adjust carefully.

Step 5: Serve

  1. Ladle the hot, creamy soup into deep bowls.

  2. Garnish with fresh herbs, a sprinkle of vegan parmesan, a crack of black pepper, and a final drizzle of olive oil.

Expert Tips & Notes

  • Gnocchi Note: Using shelf-stable gnocchi prevents them from becoming mushy. For frozen gnocchi, adjust cooking time as per package.

  • No-Cashew Option: Substitute with 1 cup of raw sunflower seeds (soaked) or 1 cup of canned full-fat coconut milk for a different but still creamy result.

  • Boost the Veggies: Add 1 cup of sliced mushrooms with the initial vegetables or ½ cup of frozen peas with the spinach.

  • Make Ahead: Prepare the soup base and cashew cream separately. Store in the fridge for up to 2 days. Combine and add gnocchi & spinach when reheating to preserve texture.

  • Storage: Store cooled soup in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop, adding a splash of broth if the soup has thickened. This soup does not freeze well due to the gnocchi texture.

Nutritional Information (Per Serving, based on 6 servings)

  • Calories: ~415 kcal

  • Carbohydrates: 56g

  • Dietary Fiber: 8g

  • Sugars: 6g

  • Protein: 13g

  • Fat: 17g (Saturated Fat: 3g)

  • Sodium: ~680mg (varies with broth)

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