Dairy-Free Sun Dried Tomato Gnocchi Soup You’ll Make Again

Dairy-Free Sun Dried Tomato Gnocchi Soup With 11g Protein Is a Rich, Comforting Bowl

This dairy-free sun dried tomato gnocchi soup is a cozy, flavorful meal that delivers comfort and creaminess—without a drop of dairy. With pillowy gnocchi, savory sun dried tomatoes, aromatic garlic and herbs, and a velvety coconut milk base, this one-pot wonder is perfect for chilly nights or anytime you crave something hearty yet plant-forward.

Each spoonful is bursting with texture and depth, thanks to the sun dried tomatoes and herbs that infuse the broth with rich, umami flavor. Light enough to enjoy year-round but indulgent enough to feel like a treat, this soup hits the perfect balance of creamy and vibrant.

It’s easy to make in under 40 minutes and packs 11 grams of protein per serving, mostly from beans and gnocchi. Plus, it’s naturally gluten-free if made with appropriate gnocchi, and it reheats beautifully for next-day lunches.

Ingredients Overview

This soup relies on wholesome, plant-based ingredients that combine to create a luxurious, dairy-free experience.

Sun Dried Tomatoes: These are the heart of the flavor. Use oil-packed sun dried tomatoes for a richer result, and chop them finely so their flavor infuses every bite. If using dry-packed, rehydrate them first.

Gnocchi: Soft, chewy potato gnocchi create a satisfying base. Many store-bought versions are dairy-free—just check the label. For gluten-free needs, use a certified GF brand.

Onion, Garlic, and Celery: These build a savory foundation, with garlic complementing the sun dried tomatoes’ sweetness.

Carrots: Add a natural sweetness and soft texture to round out the vegetables.

White Beans: Cannellini or navy beans blend seamlessly into the soup and provide plant-based protein and fiber.

Coconut Milk: Full-fat canned coconut milk gives the soup a luscious creaminess without overpowering it. You can also use unsweetened oat or soy milk for a more neutral flavor.

Vegetable Broth: Choose a low-sodium broth to control the seasoning. It forms the body of the soup and allows all other flavors to shine.

Italian Seasoning: A classic herb blend that complements the tomatoes and adds depth. You can also use a mix of dried basil, oregano, and thyme.

Spinach or Kale: Stirred in at the end for color and nutrients. Baby spinach wilts quickly, while kale adds a bit more texture and bite.

Salt and Black Pepper: Season well throughout for best flavor balance.

Olive Oil: Used to sauté the vegetables and add richness.

Step-by-Step Instructions

1. Sauté Aromatics:
In a large soup pot, heat 2 tablespoons of olive oil over medium heat. Add diced onion, celery, and carrots. Cook for 5–6 minutes until softened.

2. Add Garlic and Sun Dried Tomatoes:
Stir in the minced garlic and chopped sun dried tomatoes. Sauté for another 1–2 minutes to deepen the flavor.

3. Stir in Seasonings and Beans:
Add Italian seasoning, salt, pepper, and the drained white beans. Stir well to coat everything in the oil and seasoning.

4. Pour in Broth and Simmer:
Add the vegetable broth and bring the mixture to a gentle boil. Reduce heat and let simmer for 10 minutes to allow the flavors to develop.

5. Add Coconut Milk and Gnocchi:
Pour in the coconut milk and stir. Add the gnocchi and simmer uncovered for another 5–7 minutes, or until the gnocchi are tender and floating.

6. Finish With Greens:
Stir in the spinach or kale and cook until wilted, about 2–3 minutes.

7. Adjust and Serve:
Taste and adjust seasoning. Ladle into bowls and garnish with fresh basil or parsley if desired.

Avoid boiling the coconut milk too aggressively to prevent curdling. Simmer gently for the smoothest texture.

Tips, Variations & Substitutions

For Added Protein: Stir in crumbled tofu, vegan sausage, or additional beans to boost protein while keeping it dairy-free.

Use Different Greens: Swiss chard, collard greens, or arugula all work as flavorful substitutions for spinach or kale.

Make It Spicy: Add a pinch of red pepper flakes or a spoonful of harissa for a subtle heat.

Swap the Gnocchi: Try gluten-free gnocchi or even chickpea pasta shells for a variation.

Creamier Texture: Blend half the soup (before adding gnocchi) for a thicker, bisque-like consistency.

Brighten It Up: A splash of lemon juice stirred in before serving adds acidity and freshness.

Serving Ideas & Occasions

This soup is perfect on its own for a nourishing lunch or dinner, but you can pair it with:

• Crusty bread or garlic toast for dunking
• A simple side salad with balsamic vinaigrette
• A small glass of red wine or sparkling water with citrus

It’s perfect for:

• Meal prep (keeps well for 3–4 days)
• Cozy weeknight dinners
• Dairy-free or plant-based guests
• Quick comfort food without the heaviness

Serve it in deep bowls with a drizzle of olive oil and a crack of pepper for a satisfying, comforting presentation.

Nutritional & Health Notes

Each serving provides about 11 grams of protein and a healthy dose of fiber, thanks to the white beans and gnocchi. Sweet carrots, leafy greens, and sun dried tomatoes also bring antioxidants and vitamins like A and C.

Coconut milk contributes healthy fats and gives the soup body without cream. If you prefer a lower-fat option, use light coconut milk or an unsweetened plant-based milk like soy or oat.

This dish is naturally dairy-free and can be made gluten-free with the right gnocchi. It’s filling but not heavy, and its balance of plant-based protein, vegetables, and satisfying texture makes it a great everyday meal.

FAQs

1. Can I use dry-packed sun dried tomatoes?
Yes, but you’ll need to soak them in hot water for 10–15 minutes to soften. Oil-packed tomatoes add more richness and are ready to use right away.

2. Is coconut milk necessary?
No, you can substitute with unsweetened oat, almond, or soy milk. Full-fat coconut milk gives the creamiest result, but any dairy-free milk will work.

3. Can I use frozen gnocchi?
Absolutely. Just add them directly to the simmering soup and cook according to the package instructions—usually 4–6 minutes.

4. How long does this soup last in the fridge?
Up to 4 days in an airtight container. Reheat gently on the stovetop or in the microwave.

5. Can I freeze dairy-free gnocchi soup?
It’s best fresh, but you can freeze it. Gnocchi may become softer after freezing. Reheat gently and add a handful of fresh greens before serving.

6. Can I blend the soup for a smoother texture?
Yes, blend part or all of the soup before adding the gnocchi. It will turn into a velvety, tomato-rich bisque with chewy gnocchi stirred in.

7. What other beans work in this recipe?
Chickpeas, navy beans, or even lentils can be used. Cannellini beans give the creamiest texture, but others bring great flavor and nutrition too.

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