Vegan Gnocchi Soup

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This Italian-inspired vegetable-packed soup features flavorful herbs, mushrooms, kale and tomatoes. Shelf-stable potato gnocchi are vegan, but if you want to make this soup gluten-free or lower in carbs, try cauliflower gnocchi instead.

Carolyn Casner

Updated on April 19, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Prep Time:

45 mins

Total Time:

45 mins

Servings:

Yield:

9 cups

Nutrition Profile:

Nut-Free Dairy-Free Healthy Immunity Soy-Free Vegan Vegetarian Egg-Free Low-Calorie

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Ingredients

3 tablespoons extra-virgin olive oil, divided
1 small onion, chopped
2 medium carrots, diced
2 cups sliced mushrooms
2 cloves garlic, minced
1 teaspoon Italian seasoning
½ teaspoon ground pepper
½ teaspoon salt
6 cups low-sodium vegetable broth
1 (15 ounce) can no-salt-added diced tomatoes
4 cups chopped kale
1 (17 ounce) package shelf-stable gnocchi or (12 ounce) package frozen cauliflower gnocchi

Directions

Heat 2 tablespoons oil in a large pot over medium-high heat. Add onion and carrots; cook, stirring, until starting to soften, about 3 minutes. Add mushrooms and garlic and continue cooking and stirring until softened, about 4 minutes more. Stir in Italian seasoning, salt and pepper. Add broth and tomatoes, turn heat to high and bring to a boil. Stir in kale, reduce heat to maintain a simmer and cook until the vegetables are tender, about 10 minutes.
Meanwhile, heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add gnocchi and cook, stirring often, until puffy and browned in spots, 5 to 7 minutes. Stir the cooked gnocchi into the soup.

Originally appeared: EatingWell.com, November 2018

Nutrition Facts (per serving)

313	Calories
8g	Fat
52g	Carbs
8g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size about 1 1/2 cups
Calories 313
% Daily Value *
Total Carbohydrate 52g	19%
Dietary Fiber 4g	16%
Total Sugars 8g
Protein 8g	16%
Total Fat 8g	10%
Saturated Fat 1g	5%
Vitamin A 4873IU	97%
Vitamin C 31mg	35%
Folate 25mcg	6%
Sodium 498mg	22%
Calcium 89mg	7%
Iron 3mg	17%
Magnesium 11mg	3%
Potassium 222mg	5%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Vegan Gnocchi Soup

Ingredients

Directions

Nutrition Facts (per serving)

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