Clean Food Autumn Harvest Soup



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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?

5 from 3 votes

Clean Food Autumn Harvest Soup

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.
Prep Time: 5 minutes
Cook Time: 35 minutes
Total Time: 40 minutes
Servings: 6


  • 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


  • 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.


  • Recipe from Clean Food, Revised Edition 


Serving: 1/6 of recipe | Calories: 198kcal | Carbohydrates: 32g | Protein: 8g | Fat: 6g | Sodium: 287mg | Potassium: 799mg | Fiber: 7g | Sugar: 9g

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Lunch/Dinner
Cuisine: American
Keyword: autumn soup
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

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Recipe Rating


  1. I’d love the cookbook because (1) I love clean eating (2) It looks more vegetarian friendly than most and (3) I haven’t bought a new cookbook in over a year!

  2. I recently started reading Clean Eating Magazine and have really enjoyed making and reading about clean recipes. I would love to win the Clean Food revised cookbook because I know I would enjoy it just as much!

  3. I’ve been thinking about soup too! I’d like a copy to learn more about healthy snack options and the different substitutions.

  4. I have been exploring the concept of clean eating for about a year but can’t afford to buy cookbooks so I end up parking myself in the local bookstore drooling over the cookbook section. I would love a copy of this book so I can stop embarassing myself in the bookstore 🙂

  5. I would like to win a copy of this book because i love eating clean and new recipes would come super handy at this time. Im in the process of helping someone lose weight and recipes like this would help a lot. thanks

  6. Congratulations on your new job. Can’t wait to try the soup and the other recipes from the book if I win. 🙂 happy Friday everyone!

  7. Hi ~

    I’ve been reading your awesome blog for about 2 months and I love it. I’m trying to lose weight and improve my health. I joined WW and am doing their Simply Filling plan, which is basically lean meats, vegies, grains and fruits. This cookbook would help me to continue my quest for a healthier me by using clean, healthy food.

    Thanks for being an inspiration!

  8. I would love to win because it has gluten free variations (I have Celiacs) and the recipes look delicious! I will vote now! 🙂

  9. I have looked at her cookbooks so many times and never broken down and bought one! Getting one now would be perfect timing because I’ve committed to eating a clean, plant-based diet as part of my goals this month and so far I’ve been doing really well. This cookbook would be perfect for some inspiration when I don’t feel like ‘creating’ something from scratch! Plus, that soup looks fantastic!

  10. I would love to win the Clean Food cookbook because I enjoy cooking and eating healthy! I’ve been in a cooking rut lately so getting new ideas from Terry’s cookbook would be awesome!

  11. I am always on the look out for more vegan recipes that use less fat, sugar and refined flour. This book would fit right in at our house! (And it’s new to me, I haven’t heard of it before!)

  12. I would love a copy of this book. I am trying to transition myself and my family to clean eating and it sounds like this is the book for it! I am totally going to try that soup too!

  13. Ohhh I wanna win that cookbook! comfort foods without a lot of calories are right up my alley 😉

  14. I would love to win this cookbook! I have really gotten into cooking over the past year and I am in need for some new clean recipes. The soup looks incredible. Definitely bookmarking it. Thanks for the giveaway!

  15. I would love a copy of this cookbook because I love to cook! I also enjoy eating a clean diet and I would love to learn new recipes 🙂

  16. I love to cook! I just made soup today too! I would love a copy of this cookbook because I am vegetarian and I’d like to make new recipes during the upcoming holiday season that my family will love to eat 🙂

  17. If the other recipes in that book are anything like the soup you posted, then I would love it. I’m especially interested in the chapter on healthy snacking!

  18. I try to eat clean, but I really need to get in the kitchen more and cook. From the soup, this cookbook looks like it is chock-full of good recipes.

    1. I would love to win this cookbook! I’ve been leaning towards eating vegetarian and with a recent diagnosis of being highly allergic to cows milk, I am now leaning towards vegan too. It would be great to have some good recipes to try. Eating out is not as fun as it used to be, butter and milk are in everything! =)

  19. I love that this recipe doesnt have any added salt or sodium-filled boxed broth! This would refreshing cookbook would be used to work on my healthy student lifestyle 🙂

  20. I would LOVE this book because after a recent (and ongoing) struggle, I have completely fallen in love with cooking and am currently trying to eat as clean as possible. But oh boy, do I love the holidays. Why? FOOD! So many wonderful things are in season…and so many wonderful things are baking in the oven 😉 I’d love to try to make this time of the year a little bit healthier for both me and my family!

  21. The cookbook looks great- I recently moved into my own apartment and could use some new recipes! Just voted for you, too 🙂

  22. I have been cleaning up everything else in my life, relationships, habits, goals, and now it is time to clean up the diet. Besides, all the Halloween candy my kids collected reminds me how far we have to go!

  23. Is love to win this cookbook because I’m always looking for new healthy delicious recipes to make my family and I 🙂

  24. I would love to win this cookbook because I am very passionate about eating a clean diet! I also want to learn new recipes to make for my family 🙂

  25. I would LOVE this cookbook! Eating clean has been a life saver for me (and I am very happy to say that your blog inspired me to start my clean eating journey 🙂 ) I would love to venture into some vegan recipes. Vegan is a completely new to me and I need all the help I can get!

  26. Please pick me!:) My family recently made a lifestyle change and we are all working hard every day to eat clean, exercise and improve our overall wellness. This would be a great source for healthy recipes.

  27. I would love to win this book, because I love collecting recipe books and I am all about clean eating/vegan. I switched to clean eat about 3 yrs ago and love everything about it. I am again a vegetarian and I’m glad I switched again. This book would help me keep up my healthy lifestyle. Thank you! Oh and I love your blog! You inspire me 🙂

  28. Love your FB page, it inspires me with new ideas for eating healthy! Would love this cookbook as I’m always looking for new recipes to make my family happy while they eat better 🙂

  29. I would love to win this cookbook as I am competing in my first Fitness Competition in May 2013 and I want to do it naturally with a clean diet. This book looks fantastic and I know it would be an incredible resource for me. I also love creating healthy, delicious meals for my family. Thanks for this great contest! 🙂

  30. I would love some new inspiration for healthy recipes as well as ways to adapt for gluten free as a lot of my friends are gluten free and it’s hard to cook/bake for them!

  31. been transitioning since Jul this year. went cold turkey no meat, some but very little seafood and right now i am lost and dont know whatelse to eat. tempted to just have a piece of chicken. my son made tacos one night and i cam in the house from running hungry and just started eating and had to stop and say is this meatless and he said not it is ground turkey… i was sad.. but hungry and need more options…HELP!!!

  32. I love that there are now recipes out there to make eating clean more approachable, especially for the veggie-phobic people in my life. Thanks for putting Clean Food out there!

  33. I have several family members who are gluten free, and I LOVE to cook, so I would love to win a cookbook that offers healthy, delicious gluten free recipes. I also love to just sit and read cookbooks like most people sit and read a good novel!!

  34. 5 stars
    Thanks for all the great recipes. I just spent a week with a single HS classmate who eats out of the freezer section of the grocery store and I realized that I cannot remember the last time I ate a “healthy” packaged dinner. We stayed with my also single sister who cooked every night and my friend was just amazed that we do that. Eating clean has worked for me and I would love the new cookbook.

  35. I would LOVE to win this cookbook. Being a vegetarian for a few years now, I just recently (last week) made the decision to become Vegan. It brings many new challenges and I find myself cooking at home even more than before. I love your blog and am a daily follower. Thanks for being such a positive role model 🙂

  36. I would love a copy of this book because I’m always looking for new vegan recipe ideas. It’s easy to get stuck in a rut cooking the same things over and over, so this cookbook would be aweseome!

  37. I am working my way to a better diet due to kidney problems. The cleaner I eat the long my kidneys will last! I would love this cookbook to help in preparing meals for my family.

  38. This cookbook looks amazing- especially for me as I am newly gluten free and am trying to make a complete change by eating clean all around!

  39. This is an awesome (and timely) giveaway. My husband and I went vegetarian towards the end of spring and have decided to go vegan come December 1st. Thanks for the opportunity to win this cookbook and help our efforts.

  40. I would love to get my hands on this cookbook. I just made a commitment this past week to go vegetarian & limit my dairy & eggs. Thanks for introducing us to it.

  41. Cool! Looks like a good cookbook… even if I dont win I will check at my local library for it! Looks like some good recipes within!!!!

  42. I would love to win this book as I have just started my clean eating recently and could use some good recipes.

  43. I love your blog so much! I am currently in the Richmond area for work and I am in love with this city. I think your healthy outlook fits right in.

    I’d love to win this book because I want to further my health and fitness journey. I’ve always dabbled with exercise but it wasn’t until a couple months ago that I really felt passionate about it.

    Keep up the awesome work, it is very inspiring!

  44. Eating clean is a great way to learn how to use seasonal produce. I have the first cookbook and I would love to win this one. You’re welcome to borrow my copy of the first one any time – just let me know! 🙂

  45. I would love to have this book! I am trying to heal my body and boost my weakened immune system through high nutrient animal free foods and this would really help me through my journey. This recipe sounds delicious! Can’t wait to try it!

  46. Finally!! A Clean Eating Cook Booked for Vegans!! So exciting. I was dissapointed by Tosca’s book that even included FISH in her VEgetarian book!

  47. 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!


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

  48. 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.

  49. 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…