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    Make It Skinny Please » Recipes » Soups » Vegetable Gnocchi Soup

    Published: Sep 28, 2022 · Modified: Nov 26, 2022 by Toni Dash · 11 Comments

    Vegetable Gnocchi Soup

    Weight Watchers Points3
    Calories: 106kcal
    Carbs: 20g
    Protein: 3g
    Fats: 2g
    Jump to Recipe

    This post may include affiliate links. As an Amazon Associate I earn from qualifying purchases.

    gnocchi vegetable soup overhead in white bowl.

    This hearty comfort food is satisfying in a soul-warming way without loads of heavy calories! Vegetable Gnocchi Soup is full of fresh veggies, pillow soft gnocchi, protein-rich beans in a creamy zesty broth. Fast and easy to make on busy weeknights and cold winter nights!

    gnocchi vegetable soup overhead in white bowl.

    This easy soup recipe is made with simple ingredients with fresh flavor that will remind you of the Mediterranean. Gnocchi vegetable soup is fast to pull together with very little prep work so great when you are short on time but craving an Italian soup full of tender gnocchi and an easy meal. It is a satisfying lunch or great addition to a dinner menu.

    The recipe as written is vegan so perfect for a plant-based meal or serving when dining with vegan friends or family. The best part is you'd never guess this creamy vegan gnocchi soup with its creamy soup base was made with plant milk and no flour! There are loads of ways to change it up too (see Variations below).

    Jump to:
    • What makes this skinny?
    • What is gnocchi?
    • Recipe Ingredient Notes
    • How to make Vegetables Gnocchi Soup
    • Variations
    • How to Store
    • More recipes you'll love!
    • Recipe

    What makes this skinny?

    • Loads of low-calorie fresh vegetables
    • Vegetable stock based broth (no milk or cream)
    • One cup of coconut milk from a carton to add a creamy flavor element. This is a huge calorie saver over using canned coconut milk which is much higher in fat and calories. No heavy cream or higher fat dairy milk is used.
    • Plant based protein from two types of mild flavored beans versus meat.
    • The density of gnocchi in the soup makes it filling and satisfying without loading up on tons of calories.
    vegetable gnocchi soup in bowl side view.

    What is gnocchi?

    It is a type of Italian dumpling traditionally made with wheat flour, potatoes, eggs and salt. They are cooked in boiling water (or other liquids like this soup). When they are cooked the pillowy soft gnocchi float to the surface which is how to know they are done. Gnocchi cooks very quickly, in less than 5 minutes.

    Gnocchi can be found fresh or frozen in the grocery store and made with all sorts of different ingredients these days. Often this can lead to fewer calories with great nutritional value depending on the type used. Different brands will differ in calories too based on the ingredients used and the proportions of the ingredients (read the label to make the best calorie choice!).

    Here are some examples:

    • Traditional wheat potato gnocchi: 240 calories/1 cup
    • Cauliflower gnocchi (made with cauliflower, potato and wheat): 306 calories/1 cup
    • Gluten-free Cauliflower gnocchi: 206 calories/1 cup dry
    • Chickpea gnocchi (great source of protein): 280 calories/1 cup
    • Beet Gnocchi: 226 calories/1 cup

    Gnocchi is available using wheat flour, gluten-free gnocchi, full size and mini. We use the 'dry' packaged gnocchi that is sold in shelf stable packages at the grocery store.

    Check the package size. They can also differ. We used 16 ounces.

    Recipe Ingredient Notes

    vegetable gnocchi soup labelled ingredients.

    Yellow onion. Use one medium yellow onion, peeled and diced. White onions can also be substituted.

    Carrots. Peel and slice 1 ½ cups of carrots (the equivalent to 2 large carrots).

    Italian seasoning. This aromatic blend of classic Italian spices brings life to this creamy vegetable gnocchi soup. Use our Italian Seasoning substitute for a homemade blend!

    Low Sodium Vegetable broth. You can use either veggie broth or chicken broth for this recipe. To keep it vegetarian or vegan choose vegetable broth.

    Gnocchi. Adding potato gnocchi to the soup makes it a comfort food favorite. Use a 16-ounce package. See more details on options in the Gnocchi section above.

    Great northern beans. These large white beans have a mild flavor and creamy texture. They add some great plant protein to the soup. Use one 15-ounce can of drained, rinsed. .

    Garbanzo beans (chickpeas). These also add some lean plant protein to the soup recipe to make it filling.

    Unsweetened coconut milk. One cup of unsweetened coconut milk is used to add a creamy element to the soup. Use the coconut milk from a carton not from a can which is much higher in fat.

    How to make Vegetables Gnocchi Soup

    Printable recipe card at the end of the blog post.

    STEP 1. Sauté

    Heat a large stock pot or Dutch oven over medium heat. Add the olive oil and heat through. Add the onion, carrots, and celery. Season with a pinch of kosher salt.

    Cook, stirring occasionally, for 5-7 minutes or until the vegetables are tender.

    STEP 2. Make the soup

    Add the garlic, Italian seasoning, and red pepper flakes and cook for one minute. Pour in the vegetable broth and coconut milk and scrape any browned bits from the bottom of the pan.

    vegetable gnocchi soup in dutch oven.

    Turn the heat to high and bring the soup to a boil. Once boiling, add the gnocchi, great northern beans, and garbanzo beans. Cook according to the directions on the gnocchi package (typically 3-5 minutes but it's different for all types of gnocchi).

    vegetable gnocchi soup cooked in stock pot.

    Taste and season with salt and black pepper to taste.

    vegetable gnocchi soup in bowl with spoon.

    Variations

    Use leeks or shallots. Instead of the yellow onions you can substitute cleaned, chopped leeks or shallots when sautéing the vegetables.

    For less spicy soup: decrease the red pepper flakes to ¼ teaspoon or omit all together.

    Swap in low sodium chicken broth. If preferred you can use chicken broth instead of vegetables broth.

    Use different beans. These two types of beans are mild in flavor and color. If preferred you can swap in other beans like cannellini beans or even leave them out.

    Add some greens. One to two cups of fresh spinach or torn kale adds more fresh vegetables to the soup. Add it at the end with the gnocchi. It will wilt in about the same amount of time that it takes the gnocchi to cook.

    Add a can of diced tomatoes. For more of an Italian flavor add one can of diced tomatoes or fire roasted tomatoes.

    Nutritional yeast. If you are vegan you'll be familiar with nutritional yeast which is packed with B vitamins and protein. You can add a sprinkle for a cheesy flavor that's dairy free.

    Parmesan cheese. A sprinkle on top when serving adds a salty cheesy flavor.

    How to Store

    Store any leftover soup in an airtight container in the refrigerator for up to three days.

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    Recipe

    vegetable gnocchi soup in bowl overhead.

    Vegetable Gnocchi Soup

    Weight Watchers Points3
    Click to track Weight Watchers Points
    Hearty satisfying Vegetable Gnocchi Soup is brimming with fresh vegetables, pillowy gnocchi, delicious spices in a creamy (non-dairy) soup base.
    5 from 96 votes
    Print Pin Rate
    Course: Soup
    Cuisine: American
    Diet: Gluten Free, Low Calorie, Vegan, Vegetarian
    Prep Time: 10 minutes
    Cook Time: 20 minutes
    Total Time: 30 minutes
    Servings: 11 1-cup servings (total yield: 11 cups)
    Calories: 106kcal
    Author: Toni Dash
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    Equipment

    Dutch oven

    Ingredients

    • 1 tablespoon olive oil
    • 1 medium yellow onion peeled and chopped
    • 1 ½ cups sliced carrots
    • 2 stalks celery chopped
    • 1 pinch kosher salt plus more to season to taste
    • 2 cloves garlic minced
    • 1 teaspoon dried Italian seasoning
    • ½ teaspoon red pepper flakes
    • 6 cups low sodium vegetable broth
    • 1 cup unsweetened coconut milk from carton not canned
    • 16 ounces potato gnocchi
    • 1 15-ounce can great northern beans drained and rinsed
    • 1 15-ounce can garbanzo beans drained and rinsed

    Instructions

    • Heat a large stock pot or Dutch oven over medium heat. Heat the olive oil.
    • Add the onion, carrots, and celery. Season with a pinch of kosher salt.
      Sauté, stirring occasionally, for 5-7 minutes or until the vegetables are tender.
    • Add the garlic, italian seasoning, and red pepper flakes and cook for an additional minute.
    • Add the vegetable broth and coconut milk and scrape any browned bits from the bottom of the pan.
    • Turn the heat to high and bring the soup to a boil. Once boiling, add the gnocchi, great northern beans, and garbanzo beans.
      Cook according to the directions on the gnocchi package (typically 3-5 minutes).
    • Taste and season with salt and pepper to taste.

    Notes

    Gnocchi notes
    • There are many different types of gnocchi of all different calorie values. For the nutritional calculation in the recipe card generic potato gnocchi was used.
    • If on WW Personal Points there are many options to use in the WW app, so when tracking insert the exact type of gnocchi used.
    • One 16 ounce package is used for the entire recipe so 1/11th of a package for each serving.
    How to Store
    Store any leftover soup in an airtight container in the fridge for up to three days.

    Nutrition

    Calories: 106kcal | Carbohydrates: 20g | Protein: 3g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Sodium: 154mg | Potassium: 79mg | Fiber: 2g | Sugar: 2g | Vitamin A: 2950IU | Vitamin C: 2mg | Calcium: 30mg | Iron: 2mg
    Tried this recipe? Please share it!Mention @MakeItSkinnyPlease or tag #MakeItSkinnyPlease!
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    ABOUT THE AUTHOR

    TONI DASH
    Toni Dash head shot

    Toni Dash, is a Certified Nutritional Coach and certified Weight Loss Specialist, writer/blogger, photographer, chief recipe developer and creator of Make It Skinny Please. She has been developing easy to make, well-tested recipes since 2010. Her slimmed down recipes using real food ingredients bring excitement to the dining table and never taste like 'diet food'. Toni has been featured in numerous publications and on culinary websites for her creative, delicious recipes and travel features. For more details, check out her About page.

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      Recipe Rating




    1. Stephanie says

      November 01, 2022 at 7:55 am

      5 stars
      This recipe is so delicious! My daughter is lactose intolerant, so my favorite part is that it's creamy while being free of dairy.

      Reply
    2. Tayler says

      November 01, 2022 at 8:09 am

      5 stars
      I made this soup for dinner last night and it was incredible! So hearty and comforting. Can't wait to make it again!

      Reply
    3. Kim says

      November 01, 2022 at 7:52 am

      5 stars
      I made this using fresh gnocchi from a local shop, and it was absolutely amazing. Maybe the most delicious soup I've had this entire season. The spices and vegetables really went well together.

      Reply
    4. Dana says

      November 01, 2022 at 7:25 am

      5 stars
      Why did I never think to put gnocchi in soup? This is genius and SO delicious!! So hearty and filling.

      Reply
    5. gunjan says

      November 01, 2022 at 7:20 am

      5 stars
      this soup was such a satisfying family diner for us. Even my kids loved it. I will be making this sone on rotation now.

      Reply
    6. Paula K says

      September 28, 2022 at 12:01 pm

      5 stars
      Delicious! I made this last night because the weather definitely got cooler. My family DEVOURED it!! Thank you.

      Reply
    7. Suja md says

      September 28, 2022 at 9:19 am

      5 stars
      Delicious yet simple recipe that the whole family loved. Can’t wait to make it again!

      Reply
    8. Mahy says

      September 28, 2022 at 9:12 am

      5 stars
      I love soup and I adore gnocchi, so this recipe is my new favorite now. Yum!

      Reply
    9. Janet says

      September 28, 2022 at 8:34 am

      5 stars
      This is absolutly delicious. I love the flavors. I made it mid week and have been enjoying a bowl every day. Winner recipe.

      Reply
    10. Gina Abernathy says

      September 28, 2022 at 8:33 am

      5 stars
      Delicious and comforting. My new favorite soup.

      Reply
    11. Robin G. says

      September 28, 2022 at 7:17 am

      5 stars
      Thank you. This was the perfect soup for my vegetarian friends who visited over the weekend. Everyone loved it!

      Reply

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    Welcome! I’m Toni. I'm a Certified Nutrition Coach and NASM certified Weight Loss Specialist. I'm excited to share Classic Recipes made more calorie friendly using real food!

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