30-Minute One-Pot Creamy Vegan Gnocchi Soup with White Beans, Spinach and Carrots
A creamy vegan gnocchi soup made in one pot in 30 minutes, with tender potato gnocchi, white beans, carrots and spinach in a silky cashew and thyme broth.
- Prep
- 10 min
- Cook
- 20 min
- Serves
- 5
30-Minute One-Pot Creamy Vegan Gnocchi Soup with White Beans, Spinach and Carrots is a vegan dinner recipe made with raw unsalted cashews, hot water, cannellini beans. It takes 30 minutes of hands-on time, serves 5, and each serving has 413 calories, 16 g of protein and 8 g of fiber.
This soup gets its body from a quick cashew cream blended with a scoop of the cannellini beans, so it turns rich and velvety without dairy or a flour roux. The gnocchi cooks right in the broth during the last few minutes. That keeps it to one pot and lets the starch from the gnocchi thicken the soup a little more. Stirring in a squeeze of lemon and some nutritional yeast at the end brightens the broth and adds a gentle savory note.
Ingredients
Cashew cream
- ¾ cup103 graw unsalted cashews
- 1 cup237 ghot water, for blending
- ½ cup90 gcannellini beans, drained and rinsed (from the can below)
Soup
- 1 tbsp14 golive oil
- 1 medium110 gyellow onion, diced
- 2 medium122 gcarrots, peeled and diced small
- 2 80 gcelery ribs, diced
- 4 cloves12 ggarlic, minced
- 1 tsp1.4 gdried thyme
- ½ tsp0.5 gdried oregano
- ¼ tsp0.5 gred pepper flakes (optional)
- ½ tsp3 gfine salt, plus more to taste
- ¼ tsp0.6 gblack pepper
- 5 cups1.2 kglow-sodium vegetable broth
- 1 0.2 gbay leaf (optional)
- 1 cup179 gcannellini beans, drained and rinsed (rest of the can), One 15-oz can covers both uses.
- 16 oz454 gshelf-stable potato gnocchi (egg-free), Check the label. Most shelf-stable brands are vegan, but some contain egg or milk.
- 4 cups120 gbaby spinach
- 2 tbsp10 gnutritional yeast
- 1 tbsp15 gfresh lemon juice
- 2 tbsp7.6 gfresh parsley, chopped, for serving (optional)
Kit: large Dutch oven or heavy soup pot, blender (high-speed preferred), kettle
Tips
- Gnocchi keeps soaking up broth as the soup sits. If you're planning leftovers, cook the gnocchi separately and add it to each bowl as you serve.
- Use low-sodium broth and add salt at the end. Store-bought broths vary a lot in saltiness.
- Cut the carrots small (about 1/4 inch) so they become tender in the short simmer.
Swap ideas
- Kale (stems removed, chopped) instead of spinach
- Gives a heartier, chewier green. Add it with the gnocchi so it has time to soften.
- 1 cup full-fat canned coconut milk or unsweetened plain oat milk instead of the cashew cream
- Nut-free and needs no blender. Coconut milk adds a faint sweetness, and oat milk makes a lighter soup.
- Chickpeas instead of cannellini beans
- The beans hold their shape better and taste a little nuttier. Blend the cashews with water only.
- Add 2 tbsp tomato paste with the garlic
- Makes a rosy, tangier broth with more depth.
The numbers
Nutrition per serving
413kcal per serving
Everything else · 5 servings per recipe
- Saturated fat
- 2.1 g 11%
- Sugars
- 5.2 g
- Sodium
- 1512 mg 66%
- Potassium
- 906 mg 19%
- Calcium
- 134 mg 10%
- Iron
- 5.2 mg 29%
- Vitamin C
- 13 mg 15%
- Vitamin B12
- 7.51 µg 313%
% Daily Value on a 2,000 calorie diet. Calculated from USDA FoodData Central values for each ingredient; optional ingredients are excluded. Estimates vary with brands and portions.
Sources: Nuts, cashew nuts, raw, Beverages, water, tap, drinking, Beans, white, mature seeds, cooked, boiled, without salt, Oil, olive, salad or cooking, Onions, raw, Carrots, raw, Celery, raw, Garlic, raw, Spices, thyme, dried, Spices, oregano, dried, Salt, table, Spices, pepper, black, Soup, vegetable broth, ready to serve, Signature Select Potato Gnocchi (UPC 021130507276), SmartLabel Nutrition Facts, serving 1 cup (140 g), Spinach, raw, Nutritional Yeast Seasoning by BRAGG (fortified; legacy USDA Branded Foods entry as reproduced by NutritionValue.org), Lemon juice, raw
Method
Put the cashews in a heatproof bowl and cover them with boiling water. Let them soak while you chop the vegetables, about 10 minutes. If your blender is high-speed, you can skip the soak.
Heat the olive oil in a large pot over medium heat. Add the onion, carrots, celery and salt, then cook, stirring now and then, until the onion is soft and translucent and the carrots begin to soften, 6–7 minutes.
Stir in the garlic, thyme, oregano, red pepper flakes (if using) and black pepper. Cook until the garlic smells fragrant but hasn't browned, about 1 minute.
Pour in the broth, add the bay leaf (if using) and turn the heat up to bring it to a boil. Lower to a steady simmer and cook until the carrots are tender when pierced with a knife, about 5 minutes.
While the soup simmers, drain the cashews. Blend them with 1 cup fresh hot water and 1/2 cup of the cannellini beans until completely smooth with no grit, 1–2 minutes.
Add the gnocchi and the rest of the beans to the simmering pot. Cook, stirring gently so the gnocchi don't stick to the bottom, until they float and are tender all the way through, 3–5 minutes.
Lower the heat to low and take out the bay leaf. Stir in the cashew cream, then the spinach, and keep stirring just until the spinach wilts and the soup is hot, 1–2 minutes. Don't let it boil hard after adding the cream.
Remove the pot from the heat. Stir in the nutritional yeast and lemon juice, then taste and add more salt and pepper if needed. Serve right away, topped with parsley if you like.
Storage: Refrigerate in an airtight container for up to 2 days. The gnocchi absorbs broth and softens, so thin the soup with extra broth or water when you reheat it gently on the stove. For longer storage, freeze the soup base without the gnocchi or spinach for up to 3 months. Add fresh gnocchi and spinach after reheating.
Questions
- How much protein is in 30-minute one-pot creamy vegan gnocchi soup with white beans, spinach and carrots?
- Each of the 5 servings has 16 g of protein, 8 g of fiber and 413 calories, calculated from USDA FoodData Central values for every ingredient.
- Is 30-minute one-pot creamy vegan gnocchi soup with white beans, spinach and carrots vegan?
- Yes. It contains no dairy, eggs, honey or other animal products.
- How long does 30-minute one-pot creamy vegan gnocchi soup with white beans, spinach and carrots take to make?
- 10 minutes of prep and 20 minutes of cooking, so 30 minutes of hands-on time.
- Can you make 30-minute one-pot creamy vegan gnocchi soup with white beans, spinach and carrots ahead?
- Refrigerate in an airtight container for up to 2 days. The gnocchi absorbs broth and softens, so thin the soup with extra broth or water when you reheat it gently on the stove. For longer storage, freeze the soup base without the gnocchi or spinach for up to 3 months. Add fresh gnocchi and spinach after reheating.
- What can I substitute in 30-minute one-pot creamy vegan gnocchi soup with white beans, spinach and carrots?
- Kale (stems removed, chopped) instead of spinach — gives a heartier, chewier green. add it with the gnocchi so it has time to soften.. 1 cup full-fat canned coconut milk or unsweetened plain oat milk instead of the cashew cream — nut-free and needs no blender. coconut milk adds a faint sweetness, and oat milk makes a lighter soup.. Chickpeas instead of cannellini beans — the beans hold their shape better and taste a little nuttier. blend the cashews with water only.. Add 2 tbsp tomato paste with the garlic — makes a rosy, tangier broth with more depth..
- Does 30-minute one-pot creamy vegan gnocchi soup with white beans, spinach and carrots contain gluten or tree nuts?
- Yes — the ingredient list includes gluten and tree nuts, in some cases as an optional ingredient you can leave out. Check the labels on the products you buy if you're cooking for an allergy.
Nutrition is calculated from USDA data for every ingredient — how we work it out.
Published October 8, 2026 ·Italian-American