Creamy Gnocchi Soup

1 1/4 cups finely chopped onion
1 cup small diced carrot
1 cup small diced celery
3 cloves garlic, minced
4 cups chicken-style vegan broth or vegetable broth
1/2 teaspoon dried rosemary
1/2 tsp dried thyme or fresh
1/8 teaspoon nutmeg
2 tablespoons soy sauce, or more if desired
Freshly ground black pepper
1 pound potato gnocchi
1/4 cup nutritional yeast
1 tablespoon dulse powder
6 tablespoons flour
2 1/2 cups water
1 1/2 cup cashews
2 cups packed fresh spinach, roughly chopped

Over medium-high heat, water sauté onion, carrot, and celery for about 6 minutes, add garlic and sauté 1- 2 minutes longer. Pour in broth, add rosemary, thyme, nutmeg and season with soy sauce and pepper to taste. Bring soup to a boil, reduce heat to medium-low, cover and cook about 15-20 minutes.

Add gnocchi to broth mixture, cover and simmer for recommend time directed on package, about 5 minutes. While the gnocchi is cooking in the broth, in a high powered blender, add nutritional yeast, dulse, flour, water, and cashews and blend until smooth and creamy. Slowly add a thin stream of the hot broth to the cashew cream in the blender and mix slowly to temper the cream–this keeps the cream from separating. Once the cream is tempered, slowly add it to the broth and gnocchi while stirring. Add the spinach and cook on low until heated through, a few minutes, stirring occasionally. Do not allow to boil. Serve immediately. Makes about 6 servings.


★★★★★ 5 out of 5 stars—Best ever!

Talk about an amazing one pot meal. This is a Nutritarian variation of the Olive Garden’s Creamy Chicken Gnocchi Soup. If you’ve had the original, you know it rocks. This one, minus the chicken, butter, heavy cream, and oil, will equally rock—vegan style, without the crap!

Cream of Mushroom Soup

1 pound mushrooms, sliced
3 cups water
1 onion, chopped
1/3 cup chopped celery
2 teaspoon chopped parsley
1 tablespoon soy sauce, or more if desired
1/4 teaspoon pepper
2 garlic cloves, minced
2 tablespoons flour
3/4 cups cashews
1 1/4 cups water

Water sauté the mushrooms in a large soup pot with a couple teaspoons of water. Add more water, a teaspoon at a time, if needed to prevent sticking. Remove mushrooms from the soup pot and set aside. Add the 3 cups water to the soup pot plus 3/4 of the mushrooms. Also add all of the onion, celery, parsley, soy sauce, pepper, and garlic. Slowly boil on medium-low heat for about 15-20 minutes, stirring occasionally. Once everything is cooked through, place the contents of the soup pot in a blender and blend until smooth. Return the blended soup to the soup pot and add the reserved mushrooms. Add the flour, cashews and 1 1/4 cup water to the blender and blend until smooth and creamy. Reduce heat to low and add the cashew cream to the soup and cook over low heat for about 10 minutes—do not boil. Add more soy sauce to taste if desired. Serve immediately.


★★★★ 4 out of 5 stars—Loved it!

Who doesn’t love cream of mushroom soup? This is a simple, healthy version of our favorite holiday and fall starter; however, this mushroom soup is so hearty and satisfying that it will stand on its own as the main course. If you’re watching your sodium intake, be mindful of the kind of soy sauce you use—tamari may be used as well—and the amount you add.

Butternut Squash Soup

1/2 onion, sliced
2 cloves garlic
2 sprigs fresh thyme or 1/2 teaspoon dried
1/2 butternut squash – peeled, seeded, and cut into 1-inch cubes
4 cups vegetable broth or chicken-style (vegan) broth
1/2 teaspoon vegetable broth powder or chicken-style (vegan) broth powder
1/4 teaspoon ground cumin
1/4 teaspoon ground allspice
1 1/2 teaspoon dulse powder or to taste
Ground black pepper to taste

In a large pot over medium heat, water sauté the onion, garlic, and thyme until the onion has softened, about 5 minutes. Add the squash and vegetable broth; bring to a simmer and cook until the squash is tender, 10 to 15 minutes. Sprinkle the broth powder into the soup; season with cumin, allspice, dulse, and pepper; remove from heat.

Pour the soup into a blender, filling the pitcher no more than halfway. Hold the lid of the blender in place with a kitchen towel and carefully start the blender using a few quick pulses to get the soup moving before leaving it on to puree. Puree in batches until smooth and pour into a serving bowl. Alternately, you can use a stick blender and puree the soup in the pot.


★★★★ 4 out of 5 stars—Loved it!

Traditionally, allspice and butternut squash are popular and familiar ingredients in the fall; however, this soup will warm you all year ‘round. Don’t limit taste this good to one season. Alternately, to cook the squash without having to peel or dice it while uncooked, as it can be quite tough, cut it in half lengthwise and bake it in a 350 degree F oven, face up, for about 30 minutes or until it is soft when pierced with a fork. The meat may then be scraped out into the soup pot. Frozen butternut squash may also be used for convenience and when squash is not in season. Be mindful of the sodium content of your commercially made broth. Choose low or no-salt versions when they are available.

Tomato Cream Sauce

1 onion, diced
1 clove garlic, minced
3 large tomatoes, chopped or 1 (14.5 ounce) can diced tomatoes, undrained
1 tablespoon dried basil leaves
1/4 teaspoon dried oregano
1/2 teaspoon Italian seasoning
1 teaspoon miso
1/8 teaspoon ground black pepper
1/4 cup cashews
4 pitted dates
1/2 cup water

In a saucepan, water saute onion and garlic over medium heat. Make sure it doesn’t burn. Add tomatoes, basil, oregano, Italian seasoning, miso and pepper. Bring to boil and continue to boil 5 minutes or until most of the liquid evaporates. Remove from heat; In a high powered blender, blend the cashews, dates, and water until smooth and creamy. Stir in the cashew cream. Reduce heat and simmer 5 more minutes.


★★★★★ 4 out of 5 stars—Loved it!

Perfect over pasta, as a dipping sauce for bread, or as a soup base for ‘Cream of Tomato Soup’, this recipe will satisfy. The cashew cream mixed with the hearty tomatoes bring this sauce to life. To make soup, just add one cup of vegetable broth and 1/2 cup non-dairy milk.

Onion, Spinach & White Bean Soup

2 large onions, chopped
2 cloves garlic, chopped
2 cups no-salt or low-salt vegetable broth
2 cups or 2-16 ounce cans cannellini beans, rinsed and drained
2 bay leaves
2 teaspoons ground cumin
1/2 cup brown rice
2 cups packed fresh spinach
2 teaspoons powdered dulse
1 teaspoon soy sauce
½ teaspoon pepper

Heat a soup pot over medium heat. Add the onions and garlic and water saute until tender, about 5 minutes. Stir in the vegetable broth, beans, bay leaves, cumin, and brown rice. Bring to a boil, then reduce the heat to low. Cover, and simmer for 20 minutes—or until the rice is done. Stir in spinach and the remaining seasonings. Serve immediately.


★★★★ 4 out of 5 stars—Loved it!

In all four seasons, this soup will give comfort, warmth, and satisfaction. The original recipe was tweaked just a bit to fit into the Nutritarian lifestyle with the change-up of chicken broth to vegetable broth and salt to dulse & soy sauce. If you have vegan chicken-flavored broth on hand and would like to use it in place of the vegetable broth as in the original version, use it and consider omitting the dulse and soy sauce to help cut down on the salt that it likely contains.

Garlic Goddess Dressing

3 cloves garlic
4 green onions
½ cup fresh parsley
2 tablespoons tahini
2 tablespoons nutritional yeast
1 tablespoon miso
1/3 cup water
2 tablespoons freshly squeezed lemon juice
1 teaspoon powdered dulse

Put the garlic, green onions, and parsley in a food processor and pulse to chop them up. Then add the remaining ingredients and blend until very smooth. Scrape down the sides a few times with a rubber spatula.


★★★★★ 5 out of 5 stars—Best ever!

Talk about a great dressing! The fresh, powerful flavors in this recipe will ignite your tastebuds. Isa Chandra Moskowitz’s original recipe, Green Goddess Garlic Dressing, inspired this Nutritarian version. You can view the original version here:

Cream of Celery Soup

4 cups chopped celery (one bunch)
2 medium potatoes, diced fine
1 bunch green onions, chopped
1 medium brown onion, chopped
3 cloves garlic, minced
4 cups vegetable broth, low or no salt
2 tablespoons soy sauce (optional)
¼ cup parsley, chopped
1 teaspoon powdered dulse
1 teaspoon dried oregano flakes (half if powdered)
¼ teaspoon thyme
1 cup raw cashews
½ cup pitted dates
½ cup nutritional yeast
2 ½ cups water

In a large soup pot, over medium heat, water sauté the celery, potatoes, green onions, brown onions, and garlic until onion is translucent, about 10 minutes. Add the vegetable broth, soy sauce (if using) parsley, dulse, oregano, and thyme to the vegetables and stir to mix. Simmer for about 25 minutes, covered, over a low to medium flame, stirring occasionally. While soup is cooking, place the remaining ingredients in a high powered blender and blend on high until very smooth. After the soup has cooked for 25 minutes and when the vegetables in the soup pot are tender, lower the heat and slowly add the cashew mixture to the soup while stirring vigorously. Continue to heat on low for an additional 10 minutes–do not allow the soup to boil. Serve immediately. Makes about six servings.


★★★★★ 5 out of 5 stars—Best ever!

The subtle sweet cream essence from the dates and cashews teamed with the savory goodness of the herbs and vegetables make this soup a winner. If you are watching your sodium intake, omit the soy sauce. If you can take a bit of sodium, I highly recommend the soy sauce. It helps to bring out all of the flavors in this recipe.