This Creamy Pasta Soup blends hearty vegetables, gluten-free pasta, and a velvety cashew-cannellini cream into a bowl of pure comfort. The richness of the beans and cashews creates a dairy-free yet indulgent texture, perfect for anyone looking for a cozy and satisfying plant-based meal. With just a few simple ingredients and under 30 minutes to prepare, this soup is not only delicious but also highly nutritious. It’s a versatile dish that can be adapted with your favorite veggies or pasta shapes, making it a great option for busy weeknights or casual family gatherings.
Full Recipe:
Ingredients:
For the Soup:
- 1 large carrot (225g), peeled and chopped
- 1-2 stalks celery (75g), chopped
- 7 oz (200g) broccoli florets
- ½ tbsp oil
- 1 medium onion, diced
- 4 garlic cloves, minced
- 5-6 cups (1200-1400 ml) vegetable broth
- 2 tsp onion powder
- 2 tsp Italian seasoning
- 1-2 tsp ground lovage (optional)
- Salt and pepper to taste
- 7 oz dry pasta (I used gluten-free)
- Fresh herbs for garnish
For the Cashew-Cannellini Cream:
- 1 can (15 oz) white cannellini beans, drained and rinsed
- ½ cup (75g) cashews, soaked
- 1 ½ cups plant-based milk
- 1 tbsp lemon juice
- ¼ tsp salt
Directions:
- Soak the cashews for a couple of hours or boil them for 20 minutes until soft. Transfer to a blender, add the cannellini beans, plant-based milk, lemon juice, and salt. Blend on high until smooth and creamy. Set aside.
- In a large pot, heat oil over medium heat. Add the onion and veggies (carrot, celery, broccoli) and sauté for about 4 minutes. Add the garlic, onion powder, Italian seasoning, and ground lovage. Cook for another minute.
- Pour in the vegetable broth (starting with 5 cups), bring to a boil, then reduce the heat.
- Stir in the cashew-cannellini cream and let the soup simmer for 6-8 minutes.
- Add the pasta and cook for another 8-10 minutes, stirring frequently until the pasta is al dente. If needed, add more broth or plant-based milk to adjust consistency.
- Taste and adjust seasoning, garnish with fresh herbs, and enjoy!
Prep Time: 10 minutes | Cooking Time: 20 minutes | Total Time: 30 minutes
Kcal: 463 kcal | Servings: 4 servings
A Hearty Vegan Comfort Dish
There’s something incredibly comforting about a bowl of warm soup, especially when it’s as creamy and flavorful as this vegan creamy pasta soup. Made with wholesome, plant-based ingredients like white cannellini beans, cashews, and fresh vegetables, this soup offers a rich and satisfying experience without any of the dairy or gluten commonly found in traditional creamy soups. Whether you’re looking for a cozy weeknight dinner or a meal to impress guests with, this creamy pasta soup is sure to become a favorite in your repertoire. In this article, we’ll dive deep into the beauty of this dish—exploring its ingredients, health benefits, and the endless customization options that make it suitable for everyone from strict vegans to those just looking for a healthy meal.
The Magic of Cashews and Cannellini Beans: A Creamy Alternative
One of the key aspects that makes this creamy pasta soup stand out is its use of cashews and cannellini beans. These ingredients are essential in creating the rich, velvety texture typically associated with dairy-based soups. While traditional recipes may rely on heavy cream or cream cheese, this vegan version substitutes cashews and white beans to achieve the same luxurious mouthfeel.
Cashews, when soaked and blended, form a smooth and creamy base that mimics the texture of cream. They are naturally high in healthy fats, which not only contribute to the soup’s creaminess but also provide heart-healthy benefits. Cashews are an excellent source of monounsaturated fats, which are known to support cardiovascular health. In addition, they contain essential nutrients such as magnesium, which plays a role in maintaining bone health and regulating blood sugar levels.
Cannellini beans, on the other hand, add a subtle flavor that complements the other ingredients while also contributing to the creamy texture. These beans are rich in plant-based protein and dietary fiber, making the soup not only delicious but also filling and nutritious. The combination of cashews and beans creates a protein-rich base that makes this soup a well-balanced meal, perfect for those following a plant-based or vegan diet.
Versatility in Ingredients: Make It Your Own
One of the most appealing aspects of this creamy pasta soup is its versatility. The recipe provides a foundation that can be customized according to personal preferences or dietary needs. For example, if you’re looking for a nut-free version, hemp seeds can be used as a substitute for cashews. Hemp seeds are lower in fat but still offer a creamy texture, and they also provide a healthy dose of omega-3 fatty acids, which are essential for brain and heart health.
When it comes to the vegetables, the options are nearly endless. The base recipe includes carrots, celery, broccoli, and onion, but you can easily add or substitute other vegetables depending on what you have on hand. Zucchini, cauliflower, or even sweet potatoes would make wonderful additions to this soup. If you’re aiming to sneak more greens into your diet, you can add spinach or kale towards the end of cooking for an extra boost of nutrients.
The type of pasta used in this dish is also flexible. While the recipe suggests gluten-free pasta, any pasta shape or variety can be used. If you’re not avoiding gluten, whole wheat pasta adds a nuttier flavor and more fiber to the meal. For a fun twist, you could even use tortellini or gnocchi to change the texture and add variety. The curly pasta used in the original recipe, reminiscent of lasagna sheets, gives the soup an appealing visual aspect and fun texture, but the choice is ultimately yours.
A Nutritional Powerhouse
Despite its creamy and indulgent appearance, this pasta soup is a nutritional powerhouse. The combination of beans, cashews, and vegetables provides a meal that is high in protein, fiber, and essential vitamins and minerals. One serving of this soup contains around 463 calories, making it a satisfying yet balanced meal that will keep you full and energized throughout the day.
The high fiber content from both the beans and the vegetables aids in digestion and promotes a feeling of fullness. This makes the soup an excellent choice for those trying to maintain a healthy weight or improve their overall digestive health. Additionally, the soup is packed with vitamins such as vitamin A from the carrots, which supports eye health, and vitamin C from the broccoli, which boosts the immune system.
The inclusion of garlic and onions not only adds flavor but also contributes to the health benefits of the soup. Garlic has long been recognized for its immune-boosting properties, while onions are rich in antioxidants that help fight inflammation in the body. Combined with the anti-inflammatory properties of cashews and the nutrient density of beans, this soup is as nourishing as it is delicious.
A Perfect Dish for All Seasons
While soups are often associated with the colder months of the year, this creamy pasta soup can be enjoyed year-round. Its light yet satisfying nature makes it a great option for both winter and summer. In the colder months, the warmth and creaminess of the soup provide comfort and coziness, while in the warmer months, the fresh vegetables and light broth keep it from feeling too heavy.
For those who like to meal prep, this soup is an ideal candidate. It stores well in the refrigerator for up to three days and can even be frozen for longer-term storage. When reheating, simply add a splash of vegetable broth or plant-based milk to return the soup to its original creamy consistency.
Conclusion:
This creamy pasta soup is not only a delicious and satisfying meal but also a versatile and healthy option for people of all dietary preferences. Its plant-based ingredients make it suitable for vegans and vegetarians, while the gluten-free option ensures that those with gluten sensitivities can also enjoy this comforting dish. The creamy texture achieved through the use of cashews and cannellini beans proves that you don’t need dairy to create a rich and indulgent meal.
What makes this soup truly special is its adaptability. Whether you’re adding different vegetables, swapping out pasta shapes, or experimenting with alternative creamy bases, you can tailor this recipe to fit your taste and dietary needs. Its quick preparation time, nutritional benefits, and delicious flavor make it an excellent choice for busy weeknight dinners, meal prep, or even entertaining guests.
In the end, this creamy pasta soup showcases the incredible versatility and creativity of plant-based cooking. It’s a perfect example of how simple, wholesome ingredients can come together to create something truly extraordinary. Whether you’re a seasoned vegan or just looking for a healthier alternative to traditional creamy soups, this dish is sure to impress and satisfy.
