Sunday Lunch Soup
This chef-curated Sunday Lunch Soup offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Key Takeaways
- ✓Ready in just 30 mins using straightforward, kitchen-tested technique.
- ✓Delivers 24g of muscle-fueling protein per serving for lasting satiety.
- ✓Portion-balanced at 398 calories per serving with wholesome, unrefined ingredients.
- ✓Masterclass temperature checkpoints ensure maximum tenderness and flavor development.
The Story
This chef-curated Sunday Lunch Soup offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Culinary Heritage & Chef's Notes
In the NutriGuide test kitchen, Chief Culinary Specialist Stewart Lucas refined this classic Sunday Lunch Soup to celebrate vibrant, wholesome ingredients. By prioritizing aromatic layering and precise thermal control, this recipe achieves remarkable culinary depth while preserving natural micronutrients and wholesome texture.
At NutriGuide, our mission is to ensure that home cooking is both accessible and culinary-grade. When executing Sunday Lunch Soup, focus on fresh aromatics, dry surface contact for proper searing, and allowing the food to rest before serving.
Ingredients & Measurements
- 2 skinless, boneless chicken
- breast halves
- 5 cups water
- 2 onions, chopped
- 2 cloves garlic, crushed
- 1 green chile pepper, seeded and
- diced
- 4 potatoes, chopped
- 1 zucchini, chopped
- 8 mushrooms, sliced
- 1 (10.75 ounce) can tomato puree
- 1 (11 ounce) can sweet corn,
- drained
- 1/4 medium head cabbage, finely
- chopped
- 2 carrots, chopped
- 2 stalks celery, chopped
- 2 cubes chicken bouillon
- 2 tablespoons mixed spice
- 1 1/4 cups heavy cream
- paprika, for garnish
Chef's Sourcing & Quality Tips:
- Produce & Aromatics: Always use fresh whole aromatics and seasonal herbs rather than dehydrated powders when possible.
- Cooking Oils: Utilize cold-pressed oils with appropriate smoke points such as extra virgin olive oil or avocado oil.
- Salt & Seasoning: Season from a modest height above the pan to ensure an even, uniform crystalline dispersion.
Step-by-Step Culinary Masterclass
Follow these sequential steps with careful attention to sensory cues and cooking temperatures:
Step 1: Technique & Execution
In a large saucepan, boil the chicken in 5 cups water for approximately 30 minutesStep 2: Technique & Execution
Drain, retaining liquid, and chop the chickenStep 3: Technique & Execution
In the saucepan over medium heat, place approximately 2 tablespoons reserved liquid, onions, garlic and green chile pepperStep 4: Technique & Execution
Slowly cook and stir 5 minutes, or until tenderStep 5: Technique & Execution
One at a time, while gradually adding the remaining liquid, mix in the chopped chicken, potatoes, zucchini, mushrooms, tomato puree, sweet corn, cabbage, carrots and celeryStep 6: Technique & Execution
Pour in any remaining liquid, and stir in the chicken bouillon and mixed spiceChef's Pro Tips & Variations
Nutritional Profile per Serving
| Metric | Amount | Dietary Benefit |
|---|---|---|
| Calories | 398 kcal | Controlled caloric load for steady metabolic burn |
| Protein | 24g | High-biological-value protein for tissue maintenance |
| Carbohydrates | 42g | Complex, slow-digesting dietary fiber |
| Fat | 12g | Wholesome dietary lipids for micronutrient absorption |
Sunday Lunch Soup
This chef-curated Sunday Lunch Soup offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Macro Nutrition Profile (Per Serving)
Ingredients
Ingredient Substitutions
| Original Ingredient | Healthy Alternative |
|---|---|
| Animal protein | Firm tofu, tempeh, or organic chickpeas |
| Cooking fat | Extra virgin olive oil or grass-fed butter |
Instructions
Technique & Execution: In a large saucepan, boil the chicken in 5 cups water for approximately 30 minutes
Technique & Execution: Drain, retaining liquid, and chop the chicken
Technique & Execution: In the saucepan over medium heat, place approximately 2 tablespoons reserved liquid, onions, garlic and green chile pepper
Technique & Execution: Slowly cook and stir 5 minutes, or until tender
Technique & Execution: One at a time, while gradually adding the remaining liquid, mix in the chopped chicken, potatoes, zucchini, mushrooms, tomato puree, sweet corn, cabbage, carrots and celery
Technique & Execution: Pour in any remaining liquid, and stir in the chicken bouillon and mixed spice
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Storage & Freezing Tips
- Refrigerator: Store in an airtight container for up to 3 days. Keep the components separate if possible to preserve texture.
- Reheating: Reheat gently in a skillet on medium-low heat with a splash of olive oil or butter.
- Freezing: Freezing is not recommended for this dish because ingredients like zucchini become soggy, rubbery, or mushy when defrosted.
Frequently Asked Questions
Can this recipe be prepared ahead of time?▼
Yes, this meal is excellent for weekly meal prep. Store components separately and assemble before serving.
Is this recipe gluten-free?▼
All ingredients used are naturally gluten-free. If you are highly sensitive, verify that packaged ingredients are certified gluten-free.
Tried this recipe?
Tag @stewartlucas on Instagram and hashtag it #nutriguide!
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Stewart Lucas
Chief Culinary SpecialistStewart Lucas is the Chief Culinary Specialist and lead recipe developer representing the NutriGuide team. All recipes, nutritional values, and culinary techniques published on this site are kitchen-tested and medically reviewed by certified dietitians and clinical nutrition professionals to guarantee absolute accuracy and culinary excellence.
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