Tuscan Vegan Gnocchi Soup Recipe – Easy Gluten Free Lunch Idea

Steam curls up from my favorite soup pot, the kitchen smells like garlic and sweet tomatoes, and honestly—my heart does a little happy dance every time I whip up this Tuscan vegan gnocchi soup. If you’ve ever craved something creamy, hearty, and healthy (without the dairy or gluten), you’re in exactly the right place.

I first stumbled onto the idea for this soup one chilly afternoon when I was craving something cozy but didn’t want to feel sluggish afterward. Traditional Tuscan soups are dreamy but let’s face it—most are loaded with cream, cheese, and sometimes even sausage. I wanted all those Italian vibes, but in a plant-based way that would also work for my gluten free friends. That’s how my Tuscan vegan gnocchi soup was born—after a few kitchen experiments, a little ingredient swapping, and lots of taste-testing with my family (even my picky niece, who now requests it regularly).

What’s so special about this soup? It’s got tender gluten free gnocchi (those pillowy dumplings are pure comfort), a velvety coconut milk broth, and a rainbow of veggies like kale, carrots, and tomatoes. The flavors are classic Tuscan: earthy, herby, and just a little zippy thanks to a squeeze of lemon at the end. I’ve made this recipe at least a dozen times, tweaking the seasoning and gnocchi brands until it was just right. It’s now my go-to for healthy lunches, easy meal prep, or when I need to impress at a casual dinner party. Whether you’re vegan, gluten free, or just soup-obsessed like me, this Tuscan vegan gnocchi soup will win you over. Let’s get cooking!

Why You’ll Love This Tuscan Vegan Gnocchi Soup

I can’t help but brag a little about how this recipe has become a staple in my kitchen. Whether you’re new to plant-based cooking or a seasoned pro, there are so many reasons to fall in love with this Tuscan vegan gnocchi soup:

• Quick & Easy: Ready in about 35 minutes from start to finish—no fancy chef skills required. Ideal for busy weekdays when you want something wholesome (but don’t want to babysit a pot for hours).
• Simple Ingredients: No need for a specialty grocery run. Most ingredients are pantry staples, and you can grab gluten free gnocchi at most supermarkets these days.
• Perfect for Lunch or Dinner: This soup is light enough for lunch but filling enough to pass as a main course at dinner. It also makes awesome leftovers (hello, easy meal prep!).
• Crowd-Pleaser: My family—including the little ones—can never get enough of this soup. It’s rich and creamy, but it’s also secretly packed with veggies and plant protein.
• Unbelievably Delicious: The creamy tomato-coconut broth, pillowy gnocchi, and hearty beans are a flavor party. It’s the kind of soup that makes you pause after the first spoonful and just… sigh.

What sets this Tuscan vegan gnocchi soup apart from the rest? I blend coconut milk with a little nutritional yeast for that creamy, cheesy flavor (without any dairy). The gnocchi stays perfectly tender—never mushy—thanks to adding it at just the right time. I use a mix of kale and cannellini beans for a true Tuscan touch and a good boost of plant-based protein.

Honestly, this isn’t just another vegan soup—it’s my best version, fine-tuned by dozens of batches, taste tests, and family gatherings. It’s comfort food that’s still guilt-free. If you’re looking for a healthy gluten free lunch idea that doesn’t skimp on taste or texture, you’ll be making this on repeat.

Ingredients Needed

This Tuscan vegan gnocchi soup proves you don’t need anything fancy to make magic happen in a bowl. Everything here is easy to find, and I’ve included my favorite brands and swap ideas so you can make it work for you.

• Olive oil (1 tablespoon): For sautéing the veggies. I love California Olive Ranch for its fresh flavor.
• Yellow onion (1 medium, diced): Classic soup base. White onion works if that’s what you have.
• Carrots (2 medium, peeled and sliced): Adds sweetness and a little crunch.
• Celery stalks (2, diced): For depth and a bit of savory bite.
• Garlic cloves (4, minced): Don’t skimp—garlic is the soul of this soup!
• Dried Italian herbs (1 teaspoon): Think oregano, basil, thyme. Italian seasoning blend is perfect.
• Crushed red pepper flakes (1/2 teaspoon, optional): For a subtle kick. Skip if you’re sensitive to heat.
• Sea salt (1/2 teaspoon) & black pepper (1/4 teaspoon): Adjust to taste.
• Vegetable broth (6 cups): Use gluten free if needed. I prefer low-sodium so I can control the salt.
• Diced tomatoes (1 can, 15 ounces, with juices): Fire-roasted tomatoes add even more depth.
• Full-fat coconut milk (1 can, 15 ounces): For that luscious, creamy texture without dairy. Light coconut milk works, but it’s not as rich.
• Gluten free vegan gnocchi (1 pound): I usually use DeLallo or Trader Joe’s brand. Some are made with potato and rice flour, others with cauliflower for even fewer carbs. (Double-check the ingredients if you’re celiac.)
• Kale (2 cups, chopped, stems removed): Curly or Tuscan kale both work. Spinach is a good substitute if that’s what you have.
• Cannellini beans (1 can, 15 ounces, drained and rinsed): White beans keep it classic Tuscan, but great northern beans work too.
• Nutritional yeast (1/3 cup): For a savory, cheesy flavor. Bragg’s or Bob’s Red Mill are my go-tos.
• Lemon (juice of 1): Brightens everything up at the end.
• Fresh basil (for garnish): Optional, but it gives a pop of color and that summery, herbaceous aroma.

Don’t have everything on hand? Swap coconut milk for unsweetened cashew cream, use spinach instead of kale, or trade gnocchi for your favorite gluten free pasta. If you’re not vegan, a sprinkle of parmesan (or vegan parmesan) on top is pretty dreamy.

Equipment Needed

• Large soup pot or Dutch oven: At least 4-quart size is best. I use my enameled cast iron Dutch oven for even heating, but any sturdy soup pot works.
• Chef’s knife and cutting board: For chopping all those veggies. I’m partial to my Victorinox chef’s knife.
• Wooden spoon or silicone spatula: For stirring everything gently (so you don’t smash the gnocchi).
• Ladle: Makes serving much less messy.
• Measuring cups and spoons: For those perfect proportions. I like stainless steel sets—they last forever.
• Can opener: For the tomatoes, beans, and coconut milk.

If you don’t have a Dutch oven, don’t worry—a regular large pot will do the trick. A sharp knife is honestly your best friend here, especially for dicing onions and carrots quickly. For easy cleanup, I recommend using silicone utensils (they don’t get stained by tomatoes!).

On a budget? Check thrift stores for pots and utensils. I found my favorite soup ladle for $2 at a yard sale—and it’s still going strong!

Preparation Method

1. Sauté the aromatics: Heat 1 tablespoon olive oil in your soup pot over medium heat. Add diced onion, sliced carrots, and diced celery. Cook, stirring occasionally, until the veggies are softened and the onion turns translucent—about 5-6 minutes. (If the veggies start browning too quickly, turn the heat down a notch.)
2. Add the garlic and spices: Toss in the minced garlic, 1 teaspoon dried Italian herbs, and 1/2 teaspoon crushed red pepper flakes (if using). Sprinkle in 1/2 teaspoon sea salt and 1/4 teaspoon black pepper. Stir for about 1 minute, just until fragrant—don’t let the garlic burn!
3. Build the broth: Pour in 6 cups (1.4 L) vegetable broth and the entire can (15 ounces/425 g) of diced tomatoes (with juices). Increase the heat to bring everything to a gentle boil.
4. Add coconut milk and simmer: Reduce heat to medium-low, stir in 1 can (15 ounces/400 mL) full-fat coconut milk. Let the soup simmer gently for 5 minutes. (The broth will take on a creamy, pinkish hue—so pretty!)
5. Cook the gnocchi: Add 1 pound (450 g) gluten free vegan gnocchi to the pot. Cook for 3-4 minutes, or until the gnocchi float to the top and feel pillowy soft. (Don’t overcook—the gnocchi can get mushy.)
6. Finish with greens and beans: Stir in 2 cups chopped kale and 1 can (15 ounces/425 g) cannellini beans, drained and rinsed. Add 1/3 cup (20 g) nutritional yeast. Let everything simmer for another 3-4 minutes, until the kale is wilted and the beans are heated through.
7. Add lemon and adjust: Squeeze in the juice of 1 lemon. Taste and add more salt, pepper, or lemon juice as needed. Tip: If you want it zestier, toss in a pinch more red pepper.
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