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!
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).
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.
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
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.
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).
Taste and season with salt and black pepper to taste.
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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