This cozy, budget-friendly soup blends sweet potatoes, quinoa, and tofu into a creamy, protein-packed bowl of comfort. It’s simple, nourishing, and perfect for meal prep or sharing throughout the week. Warm, filling, and plant-powered—the kind of meal that’s good for you and the planet.

Prep Time   |

10 minutes prep + 20 minutes cook + 5 minutes finish

Servings  |

6-8 — perfect for meal prep or sharing throughout the week.

Meal Type  |

Ingredients

  • Organic sweet potatoes, 2 pounds
  • Quinoa, 1 cup
  • Vegetable broth, 5 - 6 cups
  • Garlic cloves, 4
  • Smoked paprika, 1 Tbsp
  • Sea salt, 2 teaspoons
  • Tofu, 1 block
  • Fresh sage or herbs, for garnish (optional)
  • Optional Add-In's (Customize Your Bowl)
    • Sliced hearts of palm
    • Beyond Hot Italian Sausage
    • Black beans or lentils
    • Kale or spinach
    • Crispy shallots
    • Plant-based parmesan
    • Avocados slices

Instructions

  • Add all ingredients except the tofu to a large pot or Instant Pot.
  • For stovetop: Cover and simmer until vegetables are soft (about 15–20 minutes). For Instant Pot: Set to Pressure Cook for 5 minutes, then let rest for 10 minutes before releasing pressure.
  • Blend: Pour into a blender or use an immersion (hand) blender directly in the pot. Blend until smooth.
  • Add the block of tofu and blend again until creamy.
  • Add additional water or broth to reach your desired texture.
  • Serve warm in your favorite bowl and top with any desired add-ins.
  • Store leftovers in an airtight container in the refrigerator and reheat throughout the week for quick, nourishing meals.

What's in this meal?

Veggies · Whole Grains · Soy · Spices + Herbs

Fiber: 3-4g

|

Protein: 9g

|

Plant variety: 8+

Increase your protein & fiber by adding to this based. Nutrition info is approximate and based on common whole food ingredients. It depends on your ingredient choices and add-ins, so use it as a general guide—not a strict count. Focus on variety, fiber, and flavor, not perfection.

Why This Recipe Works

Sweet Potato Quinoa Soup is cozy, affordable, and full of plant-powered nourishment. Sweet potatoes bring fiber, vitamin A, and natural sweetness; quinoa adds hearty texture and complete plant protein.

Tofu makes it creamy without cream, while garlic and smoked paprika add depth and flavor. It’s simple, budget-friendly, and perfect for batch cooking or meal prep.

And bonus? This sweet potato quinoa soup freezes well, making healthy eating easy all week long.

Swap It + Smart Tips

  • Try different grains: swap quinoa for brown rice or farro.

  • Mix up your spices: add curry powder, cumin, or chili flakes for extra flavor.

  • Want more greens? Stir in spinach or kale before blending.

  • Need extra protein or fiber? Add beans, lentils, or peas.

  • Garnish with fresh herbs, avocado, or crispy shallots for a delicious finish.

Pro Tip

Blend with an immersion (hand) blender right in the pot for easy cleanup.
If using a countertop blender, let the soup cool slightly before blending.
Make a double batch and freeze portions for quick, nourishing meals anytime.

Why It Matters

For You:

  • Packed with fiber, vitamins, and complete plant protein

  • Supports heart health, gut health, and sustained energy

  • Comforting and filling without weighing you down

For the Planet:

  • Built around affordable, low-impact ingredients

  • 100% plant-based—no extra land, feed, or emissions needed

  • Cooking once and eating multiple times saves time, money, and energy

Share Your Version

Tried this recipe? Snap a photo or share a favorite quote—we’d love to celebrate your win—and perhaps feature you in our community gallery!

No form, no fuss—just email it to us at hello@pigsaresmart.com, and we’ll take it from there!

Want More Plant-Based Inspiration?

Avocado + Tofu Toast

Breakfast

Chickpea Salad Pita

Lunch/Dinner

Southwest Sweet Potato Bowl

Lunch/Dinner