Clean Food Autumn Harvest Soup

DF GF V VG

A delicious and hearty autumn harvest soup with shiitake mushrooms, kale and white beans. The broth has extra flavor from tamari and toasted sesame oil. Vegan + gluten-free.

As soon as a nip in the air presents itself, I start thinking about what soup recipes I can make. Slow cooker soups are some of my favorites – the whole set it and forget it thing is totally up my alley.

I also like being able to whip up quick soups that have a flavor profile similar to a soup that’s cooked for hours. If that’s the kind of thing you’re into, you will love this Autumn Harvest Soup. The shiitake mushrooms bring a mellow flavor to the broth and the onions, carrots, kale and white beans pair together to make a light and super delicious soup. Comfort food without the extra calories. Yes please!

Clean Food Autumn Harvest Soup in a bowl with blue trim.

Clean Food, Revised Edition

Unfortunately, I can’t take credit for this awesome soup. It’s from Terry Walters’ Clean Food, Revised Edition.

The original Clean Food cookbook launched in 2008 and although I don’t own it, I had heard great things about it so I was excited to receive a copy of the revised edition (that launched October 2012) for review. The revised edition offers even more inspiration to eat clean and live well, with over twenty new recipes, variations to make every recipe gluten-free, a new chapter dedicated to healthy snacking, as well as beautiful photography throughout. The cookbook features fresh, seasonal vegan fare and the new version has updated the dishes to feature today’s most healthful ingredients. For instance, extra virgin coconut oil substitutes for canola oil and maple syrup replaces agave nectar as a sweetener. Both coconut oil and maple syrup are mainstays in my kitchen so that piece was pretty exciting for me.

This soup is one of the two recipes I have tried so far from the cookbook and let’s just say, I’ve been very impressed. I like the cookbook so much I ended up giving Isaac’s mom a copy for her birthday last month and she’s been loving it as well!  I already have about 10 other recipes marked that I want to try, I just need to get in the kitchen and make them happen. Maybe I’ll try some out around the holidays…

Here’s What You Need

  • dried shiitake mushrooms – a major flavor component of this soup. They will soak in the water to provide a delicious umami flavor to the broth.
  • water – the liquid base of the soup.
  • olive oil – to sauté the vegetables in before adding to the soup.
  • onion, garlic, ginger, carrots and kale – the delicious vegetables that make up this soup. You can use collard greens in place of the kale if you prefer.
  • cannellini beans – sometimes called White Kidney Beans, they are meaty and creamy and provide a nutty, earthy flavor.
  • mirin – to season the broth. Similar to sake, but with more sugar and less alcohol. If you can’t find mirin, you can subsitute with rice vinegar + a little bit of sugar.
  • tamari – to season the broth. A lower sodium, gluten-free version of soy sauce.
  • apple cider vinegar – to season the broth. You only need a splash!
  • toasted sesame oil – to season the broth. Toasted sesame oil has a deep, roastier flavor than regular sesame oil, which has a very neutral flavor. The toasted sesame oil makes a better finishing oil rather than regular sesame oil which is good for cooking.
  • black pepper – top things off with some black pepper to taste.
Overhead shot of Clean Food Autumn Harvest Soup in a bowl with blue trim.

How to Make Autumn Harvest Soup

Boil Mushrooms – First, place the dried mushrooms in a medium pot with 6 cups of water. Bring the water to a boil, then reduce heat and simmer for 15 minutes. Remove from heat and set aside to cool slightly. When slightly cooled and the mushrooms are soft, remove them from broth and cut off and discard the stems. Dice the caps and place them back in the pot with the mushroom broth.

Sauté Remaining Veggies – Next, in a large pot over medium heat, sauté onion, garlic and ginger in olive oil for 3 minutes. Add the carrots and sauté for another 3 minutes. Then, add the kale or collard greens, beans and mirin and sauté until greens are deep green and tender.

Combine Mushrooms with Veggies – Carefully pour the broth and mushrooms into the pot with the vegetables, add tamari and vinegar and simmer for 5–7 minutes.

Serve – Season to taste with toasted sesame oil and black pepper and enjoy!

Storing Leftovers

After letting the soup cool slightly, you can store leftovers in an airtight container in the fridge for 4-5 days. To reheat, just pour a serving into a saucepan and heat over medium on the stove. You can also microwave it just make sure to use a microwave-safe bowl.

This soup is also perfect to freeze! Freeze leftovers and have a hearty soup when you feel like something quick and easy. Defrost frozen soup in the fridge overnight and then reheat over medium heat on the stove.

Looking for More Hearty Soup Recipes?

Clean Food Autumn Harvest Soup

5 from 3 votes
A delicious and hearty autumn harvest soup with shiitake mushrooms, kale and white beans. The broth has extra flavor from tamari and toasted sesame oil. Vegan + gluten-free.
Clean Food Autumn Harvest Soup in a bowl with blue trim.
Prep Time 5 minutes
Cook Time 35 minutes
Total Time 40 minutes
Servings 6

Ingredients

  • 4 dried shiitake mushrooms
  • 6 cups water
  • 2 tablespoons extra virgin olive oil
  • 1 large onion, diced
  • 3 garlic cloves, minced
  • 1 tablespoon grated fresh ginger
  • 3 carrots, diced
  • 4 cups chopped kale or collard greens
  • 2 cups cooked cannellini beans
  • ¼ cup mirin
  • Splash of tamari
  • Splash of apple cider vinegar
  • 4 –5 dashes toasted sesame oil
  • Freshly ground black pepper

Instructions
 

  • Place dried mushrooms in medium pot with 6 cups water. Bring to boil, then reduce heat and simmer 15 minutes. Remove from heat and set aside to cool slightly.
  • When mushrooms are soft, remove from broth and cut off and discard stems. Dice caps and place back in pot with broth.
  • In large pot over medium heat, sauté onion, garlic and ginger in oil 3 minutes. Add carrots and sauté 3 minutes. Add kale or collard greens, beans and mirin and sauté until greens are deep green and tender.
  • Pour broth and mushrooms into pot with kale, add tamari and vinegar and simmer 5–7 minutes.
  • Season to taste with toasted sesame oil and black pepper and serve.

Notes

  • Recipe from Clean Food, Revised Edition 

Nutrition

Serving: 1/6 of recipe Calories: 198kcal Carbohydrates: 32g Protein: 8g Fat: 6g Sodium: 287mg Potassium: 799mg Fiber: 7g Sugar: 9g
Course: Lunch/Dinner
Cuisine: American
Keyword: autumn soup

DID YOU MAKE THIS RECIPE?

Please leave a comment and star rating on this post and share on social media using the hashtag #eatingbirdfood. I love seeing your recipe shares!
This post may include affiliate links. Thank you for your support.

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating




    82 comments
    1. Valentina
      December 3, 2012 AT 9:40 am

      5 stars
      Hi! I’d love to win “Clean Food”! I’ve spent the last year apprenticing in a professional kitchen in preparation for the opening of my own restaurant and have realized that restaurant food should be a lot CLEANER and still taste delicious! Not only would I like to lose the added wight I’ve put on working in the kitchen but I’d also really like to implement healthier, more simple approaches to preparing food well wherever I can:-)…and that white bean soup is one of my favorite recipes…
      Thanks!

    2. Jacque
      November 21, 2012 AT 4:33 pm

      Hi, I have a question. I bought fresh mushrooms as opposed to dried. Would boiling them fresh for the broth yield similar results?

      Also, I’d love to win the book because I’m a newlywed that’s in her first year of learning meal planning, and learning to cook seasonably would help me with my goal to cook nutritionally and economically. My cookbook collection consists of only the America’s Test Kitchen Cook Book and a book of diner recipes, so this book would be a great inspiration for trying to cook more healthy.

      1. Brittany Mullins
        November 21, 2012 AT 5:02 pm

        Yes, I bought fresh as well when I made it and it turned out fine! 🙂

        1. Jacque
          November 24, 2012 AT 6:47 pm

          Oh my god, this soup was nuts. Unbelievably rich flavor and so filling, thank you!

          1. Brittany Mullins
            November 24, 2012 AT 7:47 pm

            5 stars
            Isn’t it awesome? I’m so glad you enjoyed it.

    3. Terry
      November 13, 2012 AT 5:06 pm

      So glad you’re enjoying your CLEAN FOOD creations, Brittany! Good luck with your new job and keep me posted and wishing you a very happy, healthy and delicious Thanksgiving! Eat clean live well!

      Terry

      1. Brittany Mullins
        November 13, 2012 AT 9:29 pm

        Thank you so much for commenting Terry! I love the cookbook and can’t wait to try more of the recipes!! 🙂

    4. Karen
      November 12, 2012 AT 9:20 pm

      Yes to the cookbook.

    5. Shelley
      November 12, 2012 AT 12:12 pm

      I am so making this for dinner!! Perfect Fall comfort food!!

Parchment paper lined with protein balls.

5 SECRETS TO
HEALTHY SNACKING

Eating healthy doesn’t have to be boring!

FREE EMAIL BONUS