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Quinoa Sweet Potato Lentil Soup

Enjoy a bowl of this healthy lentil soup with red lentils, sweet potatoes, apples and quinoa seeds! Drizzle this filling fall-inspired soup with my refreshing and tangy cilantro & lime cream to your soup game to the next level!

Course Appetizer, Main Dish
Cuisine American
Keyword creamy sweet potato soup, lentil soup, soup with quinoa
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 6
Calories 256 kcal
Author Mahy


  • 1 tablespoon olive oil
  • 1 yellow onion minced
  • 1 small yellow bell pepper minced
  • 1/8 teaspoon salt
  • 2 cloves garlic , minced
  • 2 tablespoons cilantro , minced
  • 1/2 teaspoon cumin
  • 1 teaspoon oregano
  • 3 sweet potatoes peeled and cut into 1 inch cubes
  • 1 small apple cored and cut into 1 inch cubes
  • 1/2 cup uncooked quinoa seeds
  • 2/3 cup red lentils uncooked
  • 5 cups vegetable stock
  • 1/8 teaspoon salt (more to taste)
  • 2 tablespoons cilantro chopped finely

For the sour cream drizzle:

  • 3 tablespoons sour cream (any fat concentration ) --omit if vegan
  • 2 tablespoons cilantro finely chopped
  • 1 lime juiced ( about 1 1/2 tablespoons)
  • 1 pinch salt


  1. Preheat a pot over medium-high heat with the olive oil.

  2. Add in the onions and sweet bell peppers, season with salt and sauté for medium-high mins until the veggies are tender and slightly caramelized.
  3. Add in the garlic and cilantro and medium-high for a minute more, add in the cumin and oregano and saute for a few seconds.
  4. Then add in the sweet potatoes, apples, lentils, quinoa, stock and toss everything together.

  5. Cover the pot and bring the mixture to a boil. Then lower the heat to medium-low and let the soup cook for about 20 mins until the sweet potatoes are tender, lentils and quinoa are cooked.
  6. Use an immersion blender to puree the soup or serve it chunky if desired.
  7. To make the sour cream drizzle--mix all ingredients medium-high in a bowl and microwave it for 30 seconds until the drizzle is warm and the consistency is pourable.
  8. Drizzle about a tablespoon of sour cream drizzle on top of each bowl of soup and serve.

Recipe Notes

  • For a vegan lentil soup, skip the sour cream and use a drizzle of lime juice and chopped cilantro stirred into a dollop of coconut cream.
  • Replace the apple with a pear, or, if need be, with a tsp of maple syrup or honey!
  • Puree the red lentil soup until smooth or leave it slightly chunky! It's up to you.
Nutrition Facts
Quinoa Sweet Potato Lentil Soup
Amount Per Serving (1 bowl)
Calories 256 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 1g6%
Cholesterol 3mg1%
Sodium 931mg40%
Potassium 610mg17%
Carbohydrates 45g15%
Fiber 10g42%
Sugar 9g10%
Protein 8g16%
Vitamin A 10340IU207%
Vitamin C 34.1mg41%
Calcium 61mg6%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.