45-Minute Recipes/ Dinner/ Lunch

Sweet Potato Quinoa Soup

This sweet potato quinoa soup is a little bit smoky and a little bit sweet but still savoury with hearty quinoa and chunky vegetables. It’s a meal that can be made ahead and is perfect for meal prepping!

A grey bowl of vegan sweet potato quinoa soup with a spoon in it.

Guys, I’m super excited about Vegan Yack Attack’s third cookbook! Her last two cookbooks were great, but this one is amazing and super useful as it’s all about vegan meal planning and meal prep!

I know that this book is going to be a game-changer for a lot of you since one of my most popular posts ever is this one with 50+ vegan meal prep ideas

A lot of people are looking for help getting organized and don’t have a lot of time to search for recipes or cook every night after work.

Vegan Yack Attack’s Plant-Based Meal Prep has it all laid out easy for you! 

A pot of diced sweet potato and vegetables sweating.

This book has two different types of meal plans that you can choose from:

The first is six week’s worth of weekly meal plans for one person. Each week is prepped in one day and then packed up to eat throughout the week.

The second type is seven week’s worth of meal plans for two or more people. You start off on day zero with some basic prep of the recipes for the week. Each day you finish up whatever is needed to complete the recipe so that it’s fresh and hot out of the pan or oven. 

So if you’re super lazy like me or struggling to come up with tasty vegan recipes throughout the week that aren’t boring, this book is super useful and has you covered!

This sweet potato quinoa soup is a featured recipe from The Plant-Based Meal Prep cookbook.

A pot of sweet potatoes and three coloured quinoa. Pouring the vegetable stock into the pot.

How to make sweet potato quinoa soup

It’s really easy! Just fry off some onions and bell pepper. The recipe calls for an orange bell pepper, which sometimes I can’t find so a red pepper would be fine as a substitute.

Then you’ll add the sweet potatoes, carrots, garlic and seasonings and let them sweat for a few minutes.

Finally, add the stock, water and quinoa. The recipe calls for red quinoa but I used a tri-colour mix because that’s what I had and the red is much more expensive at my supermarket.

The finished pot of soup with a ladle in it.

Simmer the soup until the quinoa is tender.

Now, blend half the soup either with an immersion blender or by carefully transferring it to an upright blender.

Finally, stir in some frozen spinach and season to taste. That’s it! It’s ready to serve immediately or cool and transfer to containers for storage.

A grey ceramic pot of the soup seen from the side.

How long does sweet potato quinoa soup keep in the fridge?

This soup is great for storing in the fridge because the quinoa doesn’t soak up too much of the broth so the consistency stays just about the same as the day you made it. In an airtight container it will keep for up to seven days.

Can you freeze sweet potato quinoa soup?

Yep, this soup is freezer friendly! You can divide the whole recipe into five freezer-safe containers, or just the leftovers into however many containers you need, and freeze it for up to six months.

A bowl of sweet potato quinoa soup with a spoon in it seen from above.

More recipes from Vegan Yack Attack’s Plant-Based Meal Prep

If you’re interested testing out more recipes from the Plant-Based Meal Prep cookbook, check them out here:

Sweet Potato Quinoa Soup

This sweet potato quinoa soup is a little bit smoky and a little bit sweet but still savoury with hearty quinoa and chunky vegetables. It’s a meal that can be made ahead and is perfect for meal prepping!
5 from 1 vote
Print Pin Recipe Rate
Course: Main Course
Cuisine: American
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 5
Calories: 427kcal


  • 1 tablespoon (15 ml) sunflower oil
  • cups (190 g) diced red onion
  • cups (188 g) diced orange bell pepper
  • pounds (680 g) sweet potatoes, unpeeled, diced
  • 2 large carrots chopped
  • 3 cloves garlic minced
  • 2 tablespoons (10 g) nutritional yeast
  • 2 teaspoons (5 g) smoked paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon ground cumin
  • 4 cups (950 ml) vegetable broth
  • 2 cups (475 ml) water
  • 2/3 cup (116 g) red quinoa, rinsed
  • 1 cup (110 g) frozen spinach, broken up into pieces
  • ½ – 1 teaspoon salt
  • ½ cup (70 g) roasted pumpkin seeds (pepitas)
  • ¼ cup (4 g) fresh cilantro leaves
  • 5 slices of toasted crusty bread optional


  • In a large pot, heat the sunflower oil over medium heat. Add the red onion and bell pepper and cook, stirring frequently, until the onion is softened, about 5 minutes. Adjust the heat to medium-low and add the sweet potatoes, carrots, garlic, nutritional yeast, smoked paprika, garlic powder, and cumin. Cook for 5 more minutes, adding 1 or 2 table spoons (15 to 30 ml) water if necessary to prevent sticking.
  • Stir in the vegetable broth, water, and quinoa, cover, and bring to a boil over medium-high heat. Once boiling, adjust the heat so that the soup is simmering, cover, and cook, stirring occasionally, until the quinoa is tender, about 20 minutes longer.
  • Puree half of the soup mixture using an immersion blender or by carefully transferring to a blender. Add the spinach, stirring to break up any clumps, and add salt to taste. Serve immediately or let the soup cool for 20 minutes, then divide it between 5 jars or storage containers. Top each serving with the pumpkin seeds and cilantro and store in the refrigerator for up to 7 days. Serve with a slice of bread, if desired.


Reprinted with permission from Jackie Sobon and Fair Winds Press, an imprint of Quarto Publishing Group USA Inc. © 2020
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Calories: 427kcal | Carbohydrates: 72g | Protein: 13g | Fat: 11g | Fiber: 13g | Sugar: 17g
Nutritional information is provided as a courtesy and is approximate only. Please refer to our nutrition disclaimer for more information.

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1 Comment

  • Reply
    January 13, 2021 at 5:01 am

    5 stars
    This soup is absolutely delicious ! thank you for the recipe

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