Creamy dairy-free chickpea soup made in one pot with gnocchi, sun-dried tomatoes, herbs, and lemon. High-fiber, iron-rich, cozy, and comforting—perfect for easy vegan weeknight meals.
Spices – 1 tbsp (6 g) smoked paprika – 1 tbsp (10 g) garlic powder – 1 tsp (1 g) dried thyme – 1 tsp (1.8 g) chili flakes – 1/2 tsp (3 g) sea salt flakes, more to taste – 1 tsp (2 g) freshly ground black pepper
Instructions 1. Prepare the cream: Soak the cashews in boiling water for 20 minutes (you can skip this step if using a high-speed blender such as a Vitamix). In a small blender, combine the cashews, milk, and nutritional yeast. Blend until perfectly smooth, then set aside. 2. Make the soup: Heat the olive oil in a large pot over medium heat. Add the onions and cook for 5 minutes, stirring occasionally, until softened. 3. Add the carrots, bell pepper, and sun-dried tomatoes. Cook for another 10 minutes, stirring occasionally. 4. Add the minced garlic, smoked paprika, garlic powder, dried thyme, chili flakes, salt, black pepper, and tomato paste. Stir well and cook for 5 minutes, stirring often. 5. Add the chickpeas and vegetable broth. Cover and cook for 10 minutes. 6. Add the gnocchi and cook for 2 minutes, or until tender. 7. Stir in the cream and simmer for another 2 minutes. 8. Turn off the heat and add the parsley, basil, spinach, and lemon juice. Stir until the spinach is just wilted. Adjust salt and pepper to taste, and serve warm.
Notes – This recipe is so easy, and it all comes together in one pot. The only trick is to follow the timing and let each set of veggies cook before adding the next—this helps them develop their full flavor. – Tips: This one’s quite filling and can easily stretch to 5 servings, still giving you about 20 g of protein each. It’s great with crusty toasted bread. – If you’re using full-size spinach, chop it roughly. Frozen spinach works too. – When reheating, add a splash of water (about 1/4 cup) and adjust the salt to taste, depending on the broth you used. – Gluten-free option: Use GF gnocchi or swap for potatoes. If using potatoes, dice them into small cubes and add them at step 3 with the carrots. Make sure they’re cooked through before serving—the fork should slide in easily and the potato should just start to break apart. – I don’t recommend swapping for GF pasta if you’re storing leftovers or making this for meal prep. The texture doesn’t hold up well and tends to fall apart after a couple of days. Same for using broken lasagna sheets—they clump together and the texture isn’t great the next day. – You can replace the chickpeas with butter beans, cannellini beans, great northern beans, or cooked black lentils. I wouldn’t use split red lentils here—the texture turns too mushy and dense. – The saltiness will depend a lot on the broth you use. I recommend going for a low-sodium option and starting with just 1/2 tsp of sea salt flakes. You can always add more later. – Adding the fresh herbs, spinach, and lemon once the heat is turned off helps preserve their nutrients. If you’re meal prepping, place them on top of the soup in the container. They’ll cook gently when reheated, maximizing their texture and nutrients.
Nutrition (per serving, 4 servings) – Calories: 574 kcal – Carbohydrates: 77 g – Protein: 25 g – Fat: 22 g – Sodium: 627 mg – Fiber: 18 g – Vitamin A: 685 IU – Vitamin C: 93 mg – Calcium: 233 mg – Iron: 10 mg
Check out this recipe and many more on our blog at plantbaes.com (simply Google plantbaes Marry Me Chickpea Soup) 💕
I made it today for my family and oh my! Paired it with a crusty ciabbata bread, it was absolutely delicious, so full of flavour. I did replace the cashew cream with coconut milk as I had no cashews on hand, but I've made cashew cream before and either works beautifully. My daughter said she definitely wants me to make this again! 😊
27 Comments
RECIPE ⬇ Thanks for watching! Please subscribe for more easy, healthy plant-based recipes!
Recipe:
Ingredients
Cashew cream
– 1/3 cup (45 g) cashews
– 3/4 cup (180 ml) soy milk
– 1/4 cup (30 g) nutritional yeast
Soup
– 1 1/2 tbsp (22 ml) olive oil
– 2 yellow onions, finely diced
– 2 carrots, diced
– 1 red bell pepper, diced
– 3 oz (85 g) sun-dried tomatoes, sliced
– 6 cloves garlic, minced
– 1/3 cup (85 g) tomato paste
– 3 cups (490 g) chickpeas, cooked
– 5 cups (1.2 L) low-sodium vegetable broth
– 9 oz (250 g) gnocchi
– 1/4 cup fresh parsley, finely chopped
– 1/2 cup fresh basil, finely chopped
– 3 cups (90 g) baby spinach
– 1 tbsp (15 ml) fresh lemon juice
Spices
– 1 tbsp (6 g) smoked paprika
– 1 tbsp (10 g) garlic powder
– 1 tsp (1 g) dried thyme
– 1 tsp (1.8 g) chili flakes
– 1/2 tsp (3 g) sea salt flakes, more to taste
– 1 tsp (2 g) freshly ground black pepper
Instructions
1. Prepare the cream: Soak the cashews in boiling water for 20 minutes (you can skip this step if using a high-speed blender such as a Vitamix). In a small blender, combine the cashews, milk, and nutritional yeast. Blend until perfectly smooth, then set aside.
2. Make the soup: Heat the olive oil in a large pot over medium heat. Add the onions and cook for 5 minutes, stirring occasionally, until softened.
3. Add the carrots, bell pepper, and sun-dried tomatoes. Cook for another 10 minutes, stirring occasionally.
4. Add the minced garlic, smoked paprika, garlic powder, dried thyme, chili flakes, salt, black pepper, and tomato paste. Stir well and cook for 5 minutes, stirring often.
5. Add the chickpeas and vegetable broth. Cover and cook for 10 minutes.
6. Add the gnocchi and cook for 2 minutes, or until tender.
7. Stir in the cream and simmer for another 2 minutes.
8. Turn off the heat and add the parsley, basil, spinach, and lemon juice. Stir until the spinach is just wilted. Adjust salt and pepper to taste, and serve warm.
Notes
– This recipe is so easy, and it all comes together in one pot. The only trick is to follow the timing and let each set of veggies cook before adding the next—this helps them develop their full flavor.
– Tips: This one’s quite filling and can easily stretch to 5 servings, still giving you about 20 g of protein each. It’s great with crusty toasted bread.
– If you’re using full-size spinach, chop it roughly. Frozen spinach works too.
– When reheating, add a splash of water (about 1/4 cup) and adjust the salt to taste, depending on the broth you used.
– Gluten-free option: Use GF gnocchi or swap for potatoes. If using potatoes, dice them into small cubes and add them at step 3 with the carrots. Make sure they’re cooked through before serving—the fork should slide in easily and the potato should just start to break apart.
– I don’t recommend swapping for GF pasta if you’re storing leftovers or making this for meal prep. The texture doesn’t hold up well and tends to fall apart after a couple of days. Same for using broken lasagna sheets—they clump together and the texture isn’t great the next day.
– You can replace the chickpeas with butter beans, cannellini beans, great northern beans, or cooked black lentils. I wouldn’t use split red lentils here—the texture turns too mushy and dense.
– The saltiness will depend a lot on the broth you use. I recommend going for a low-sodium option and starting with just 1/2 tsp of sea salt flakes. You can always add more later.
– Adding the fresh herbs, spinach, and lemon once the heat is turned off helps preserve their nutrients. If you’re meal prepping, place them on top of the soup in the container. They’ll cook gently when reheated, maximizing their texture and nutrients.
Nutrition (per serving, 4 servings)
– Calories: 574 kcal
– Carbohydrates: 77 g
– Protein: 25 g
– Fat: 22 g
– Sodium: 627 mg
– Fiber: 18 g
– Vitamin A: 685 IU
– Vitamin C: 93 mg
– Calcium: 233 mg
– Iron: 10 mg
Check out this recipe and many more on our blog at plantbaes.com (simply Google plantbaes Marry Me Chickpea Soup) 💕
That looks like stew to me. 😮
The minute I heard that accent, I knew I’m in for flavorville #subscribed
This is two recipes in one. Now I know to add nutritional yeast to cashew cream. Thank you for your channel 🙋
That looks so delicious
You have the loveliest voice!
I love colorful food so much. 🙌🌈🤤❤️
Thanks a lot for the recipe ❣️
@Liam
Didn’t catch all that
Yum-o ❤
Is that pasta or something else?
Looks absolutely delicious but 77g of carbs per serving is anathema to anyone with diabetes.
@Liam looks delicious, eh?
Is there an alt for cashew cream?
🍲🥘🍲LOOKS SO HEALTHY & DELICIOUS🍲🥘🍲
Recipe please 😊
Looks delicious!
I made it today for my family and oh my! Paired it with a crusty ciabbata bread, it was absolutely delicious, so full of flavour. I did replace the cashew cream with coconut milk as I had no cashews on hand, but I've made cashew cream before and either works beautifully. My daughter said she definitely wants me to make this again! 😊
Wow this looks like heaven in a bowl 🫶🏻
beautiful!
I thought they were peels small fingerling potatoes instead of gnocchi
I do love eating cozy balls of soup !
Subscribed !
La vitamina E, también se podría considerar un conservante al ser antioxidante, o solo es antioxidante?
Will it win over someone that hates chick peas?
I am keeping this recipe, it is so delicious and good for you ❤❤ thanks a lot 💖🌻
Yum!
I can't wait to try this. It looks so good thank you