Make this Instant Pot lentil soup with sweet potato & quinoa. A low-effort, protein, fiber, and flavor-packed soup perfect for meal prep and freezing!
For another protein-packed dinner, make my vegan bean stew with four kinds of beans.
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Why You'll Love This Recipe
Made with simple, budget-friendly ingredients, this Instant Pot lentil soup (stove method in FAQs) combines protein, iron, and fiber-rich lentils with sweet potato and quinoa for a wholesome meal.
Even better, there's no need to soak the lentils or sauté the veggies. Simply chop, stir, and pressure cook the sweet potato lentil soup in just eight minutes for a low-effort, hands-off soup that tastes like it's been simmering for hours.
It's perfect for meal prep and easy weeknight dinners alongside Instant Pot navy bean soup, Instant Pot vegetable barley soup, or vegan taco soup.
Ingredient Notes
Please refer to the recipe card for the full list of ingredients and their quantities.
- Sweet potato: Adds subtle sweetness and heartiness. Fresh, frozen, or pre-cut work. Butternut squash, pumpkin, & other squash varieties work too.
- Lentils: Brown or green lentils work best because they hold their shape. Red lentils work but create a thicker, softer soup.
Recipe Variations
- Fresh herbs: Add thyme, oregano, or rosemary while simmering and/or minced parsley or cilantro before serving.
- Curried lentil soup: Add curry powder, cumin, turmeric, and ginger. Thai red curry paste also works.
- Spices: Like smoked paprika, chili or cayenne pepper, nutritional yeast, etc.
- Other vegetables: Like leeks, mushrooms, bell pepper, potatoes, etc.
- Tomatoes: Add diced tomatoes, fire-roasted tomatoes, or tomato paste. Layer them on top without stirring to help avoid a burn notice.
- Acidity: Finish with lemon juice, balsamic vinegar, or apple cider vinegar.
How to Make Lentil Soup in an Instant Pot
Step 1: Sort and rinse the lentils and quinoa. Then, slice the onion, garlic, sweet potato, carrot, celery, and zucchini into designated sizes. Add the prepared vegetables, chickpeas, quinoa, brown lentils, and broth to the Instant Pot. Stir well.
Step 2: Secure the lid, set the valve to Sealing, and cook on High Pressure for 8 minutes. Carefully perform a quick release by moving the steam release valve to the venting position. Open the lid once the floating valve drops.
Step 3: Stir well and season with salt and pepper to taste. Let the lentil quinoa soup rest and thicken for 5 minutes before serving.
If using really chunky vegetables, pressure cook for 10-12 minutes.
FAQs
No, though the soup is brothier without it since it absorbs liquid. Reduce broth by one cup if preferred, or replace quinoa with barley, rice, or more lentils.
Yes, but only add it right before serving.
Nope! Throw them right into the Instant Pot after a quick rinse.
Older lentils can take longer to cook. Simply reseal the Instant Pot and cook for a few extra minutes.
Sure. Sauté the veggies until softened, add the garlic for 1 minute, then add the broth, lentils, and quinoa. Simmer until tender (30-35 minutes), stirring occasionally.
Pro Recipe Tips
- For deeper flavor: Sauté the carrots, onion, and celery until lightly browned before pressure cooking. However, I love the results even without.
- To increase the recipe: As long as you don't exceed the maximum fill line, it's fine. No need to change the cooking time.
- Chop veggies evenly: So they cook at an even rate.
- To adjust consistency: Add broth to thin it or blend a portion to thicken it.
- Let the soup rest: Just 10 minutes lets flavors meld, and the soup thicken.
- Make leftovers: This pressure cooker lentil soup tastes even better on day two.
Serving Suggestions
Sweet potato, quinoa, and lentil soup is hearty enough on its own, but pairs well with:
- Toppings (croutons, crispy chickpeas, toasted sunflower seeds/pumpkin seeds or pine nuts, fried onions, fresh parsley/cilantro, red pepper flakes, chili oil or chili crisp, air fryer kale chips, vegan sour cream or yogurt, etc.)
- Bread (crusty bread, air fryer garlic bread, focaccia, cornbread, or a vegan dinner roll)
- Sandwiches (vegan tea sandwiches, grilled veg sandwiches, a vegan grilled cheese)
- Salad (a simple side salad, kale salad, arugula salad, or vegan Greek salad)
Storage Instructions
Fridge: In an airtight container for 4-5 days (it'll taste even better as it sits!).
Freeze: In Ziplock/Stasher bags (spread flat), a silicone muffin tray, or freezer-safe containers for 3-4 months. Then, thaw in the fridge overnight.
Reheat: In a microwave (1-2 minutes) or on the stove over medium-low heat, adding more broth/water if needed.
More Soup Recipes
If you tried this Instant Pot lentil soup recipe or any other recipe on my blog, please leave a 🌟 star rating and let me know how it went in the 📝 comments below. Thanks!
Instant Pot Lentil Soup
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Ingredients
- 1 small onion diced
- 3 garlic cloves minced
- 1 small zucchini halved and sliced
- 3 carrots sliced
- 2 celery ribs sliced
- 1 small sweet potato diced
- 1 (15-ounce) can garbanzo beans drained and rinsed
- ½ cup uncooked quinoa rinsed
- ¾ cup brown lentils rinsed
- 6 cups vegetable broth
- Salt and black pepper to taste
Instructions
- Add the onion, garlic, zucchini, carrots, celery, sweet potato, garbanzo beans, quinoa, brown lentils, and vegetable broth to the Instant Pot. Stir well to combine.
- Secure the lid and set the valve to Sealing.
- Cook on High Pressure for 8 minutes.
- When the cooking time is complete, carefully perform a quick release.
- Remove the lid and stir the soup. Taste and season with salt and black pepper as needed.
- Let the soup sit for 5 minutes before serving to allow it to thicken slightly.
Notes
- The quinoa and lentils will naturally thicken the soup as it sits. Add a splash of broth when reheating if needed.
- For extra flavor, stir in fresh minced parsley or cilantro before serving.
- This soup stores well in the refrigerator for up to 4 days and freezes well.
Andrea says
Love this soup recipe!
Kat says
Sounds nice and easy! Will it taste just as good substituting white potatoes for the sweet? I love your recipes!
Toni Okamoto says
Hi Kat! Yes, white potatoes work here. Dice them about the same size as the sweet potato and follow the recipe as written. The soup will be a little less sweet but just as hearty. Thank you so much!
Renee McMillan says
Hi, I want to make this but don’t have an instant pot. Could you please provide alternative directions?
Lindsey says
Me too. How about slow cooker?
Toni Okamoto says
Hi Lindsey! I haven't tested this one in a slow cooker yet, so I can't give you exact times. If you don't have an Instant Pot, the stovetop method in my reply to Renee works well with about 30 to 35 minutes of simmering.
Toni Okamoto says
Hi Renee! You can make it on the stove. Sauté the onion, carrots, celery, zucchini, and sweet potato in a little oil in a large pot until softened, then add the garlic for 1 minute. Add the broth, lentils, quinoa, and garbanzo beans, and simmer until the lentils and quinoa are tender, about 30 to 35 minutes, stirring occasionally. Season with salt and pepper and enjoy!