Warm up with a bowl of hearty low FODMAP beef stew. This FODMAP-friendly twist on the cool-weather classic can be made using either a slow cooker or Instant Pot.
There’s something just so satisfying about enjoying a hearty bowl of flavorful stew when the leaves start the turn, and the temperature starts to drop.
Many traditional stew recipes, although delicious, use high FODMAP ingredients like garlic or onion and can take hours to cook on the stove.
This low FODMAP beef stew recipe features classic ingredients like beef, carrots, and potatoes. Even without onion or garlic, this stew is packed with flavor thanks to umami-rich ingredients like bacon, red wine, and tomato paste.
An Instant Pot or slow cooker can be used to make this recipe. These are some of my favorite kitchen tools, and I think they can make cooking a little easier and more hands-off.
Shopping list
To make this beef stew, add these ingredients to your shopping list:
- Garlic-infused oil – 1 tablespoon
- Lower sodium bacon – 2 slices
- Stew meat or boneless beef chuck – 1 to 1 ½ pounds
- Tomato paste – 2 tablespoons
- Dry red wine like Cabernet Sauvignon – ½ cup (or additional low FODMAP broth)
- Cornstarch – 1 tablespoon
- Low FODMAP broth – 2 cups (I used Fody Foods Veggie Broth)
- Reduced-sodium soy sauce – 2 tablespoons (or tamari for gluten-free)
- Baby potatoes – 2 cups (about ¾ pound)
- Baby carrots – 1 ½ cups (about ½ pound)
- Fresh thyme leaves – 1 tablespoon (or 1 teaspoon dried thyme)
Optional Garnishes: Chopped fresh parsley or sliced green onion tops (green parts only)
Low FODMAP notes
In this section, I share information for certain ingredients that are either frequently asked about or that have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Carrots are a FODMAP-free food. Enjoy according to your appetite.
Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that has been confirmed to be low FODMAP by Monash University. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.
Low FODMAP broth can be a great way to add low FODMAP flavor. Many store-bought options contain high FODMAP ingredients like garlic and onion. Read labels and avoid products containing these high FODMAP ingredients. My go-to is Fody’s Low FODMAP Veggie Broth but you can find other options here.
Potatoes are a FODMAP-free food with or without the skin. Keeping the skin adds a little extra low FODMAP fiber.
Red wine is low FODMAP in servings of 1 glass: 5 ounces or 150 mL. Please enjoy responsibly. Alcohol can be a non-FODMAP for some people with IBS. Avoid if you have concerns.
Soy sauce, or soya sauce, is low FODMAP in servings of 2 tablespoons or 42 grams. Soy sauce contains small amounts of wheat in levels that should be tolerated by most with IBS. If you require a gluten-free or wheat-free diet, tamari sauce is a suitable alternative.
To help prevent dishes from getting too salty, I prefer to cook with the reduced-sodium versions. Sodium (or salt) is a mineral and does not impact FODMAP (carbohydrates) levels.
Tomato paste is low FODMAP in servings of 2 tablespoons or 28 grams.
Optional garnishes
Green onion tops – the green part of green onions – are low in FODMAPs and should be tolerated by most on the low FODMAP diet. Avoid the white bulb, which is high in FODMAPs. Learn more → Low FODMAP Garlic and Onion Substitutes.
Instructions
You can make this recipe in the slow cooker or Instant Pot. I’ve included the process shots of the slow cooker method below. Find the Instant Pot instructions in the recipe card at the end of this post.
Overall, the main differences between using a slow cooker and a pressure cooker are:
- For the slow cooker method, a skillet is used to crisp the bacon, sear the beef, and prep the liquid. For the Instant Pot method, everything is done in the multi-function pressure cooker.
- For the Instant Pot method, the cornstarch is saved for the very last step. In the slow cooker method, the cornstarch is added with the other liquid ingredients.
To make this low FODMAP beef stew in the slow cooker, simply:
Cook the bacon. Heat a large skillet over medium heat. Add olive oil and bacon. Cook until the bacon is crisp. Using tongs, remove the bacon from the skillet and transfer to the slow cooker.
Sear the cubed beef. To the warm skillet, add the beef cubes. Sear on each side until just browned, about 1 minute per side. Transfer the browned beef and any remaining cooking fat to the slow cooker.
Prep the liquid. To the now-empty skillet, add the tomato paste and red wine. Whisk and gently release any browned bits from the bottom or sides of the pan. Slowly add in the cornstarch slurry, low FODMAP broth, and soy sauce, whisking until smooth. Transfer the liquid to the slow cooker.
Add the veggies and cook. To the slow cooker, add the baby potatoes, baby carrots, and thyme. Stir to mix. Cook on low for 6-8 hours, high for 4-5 hours, or until the beef and veggies are tender. Season to taste with salt and pepper.
Serve. Serve this low FODMAP beef stew warm topped with optional chopped parsley or sliced green onion tops. The tops, or green parts, of the green onion are low in FODMAPs.
Serving Suggestions
We each have unique nutritional needs. If you’re looking to add extra food to this low FODMAP meal, consider adding a serving of:
Low FODMAP Fruit: Oranges and clementines are a couple of FODMAP-free fruits. Check the Monash FODMAP app for more options.
Low FODMAP Dairy: Enjoy a glass of lactose-free milk or a little low FODMAP cheese (like Cheddar, Swiss, or Parmesan).
Similar recipes
Try a bowl of one of these FODMAP-friendly soup favorites:
- Turkey Chili with Sweet Potatoes and Lentils
- Chicken Enchilada Soup (Slow Cooker or Instant Pot)
- Greek Lemon Chicken Soup
Recipe
Low FODMAP Beef Stew
- Total Time: 8 hours 15 minutes
- Yield: 4 1x
- Diet: Low Lactose
Description
Warm up with a bowl of hearty low FODMAP beef stew. This FODMAP-friendly twist on the cold-weather classic can be made using either a slow cooker or Instant Pot.
Ingredients
- 1 tablespoon garlic-infused olive oil
- 2 slices lower sodium bacon, diced
- 1 to 1 ½ pounds stew meat or boneless beef chuck, cut into 1-inch cubes
- 2 tablespoons tomato paste
- ½ cup dry red wine, like Cabernet Sauvignon (or additional low FODMAP broth)
- 1 tablespoon cornstarch mixed into 1 tablespoon cold water (save for the final step, if using an Instant Pot)
- 2 cups low FODMAP broth (I like Fody Foods Vegetable Soup Base)
- 2 tablespoons reduced-sodium soy sauce (or tamari for gluten-free)
- 2 cups (about ¾ pound) quartered baby potatoes
- 1 ½ cups (about ½ pound) baby carrots
- 1 tablespoon minced fresh thyme leaves or 1 teaspoon dried thyme
- Salt and pepper
Optional Garnishes: Fresh chopped parsley or sliced green onion tops (green parts only)
Instructions
- Heat large skillet over medium heat. Add olive oil and bacon. Cook until bacon is crisp. Using tongs, remove the bacon from the skillet and transfer to the slow cooker.
- To the warm skillet, add the beef cubes. Sear on each side until just browned, about 1 minute per side. Transfer the browned beef and any remaining cooking fat to the slow cooker.
- To the now-empty skillet, add the tomato paste and red wine. Whisk and gently release any browned bits from the bottom or sides of the pan. Slowly add in the cornstarch slurry, low FODMAP broth, and soy sauce, whisking until smooth. Transfer the liquid to the slow cooker.
- To the slow cooker, add the baby potatoes, baby carrots, and thyme. Stir to mix. Cook on low for 6-8 hours, high for 4-5 hours, or until the beef and veggies are tender. Season with salt and pepper to taste.
- Serve warm with optional garnishes.
Instant Pot
- Press the “Saute” setting on the Instant Pot. Once hot, add olive oil and bacon. Cook until the bacon is crisp. Using tongs, remove the bacon from the Instant Pot and set aside.
- Add the beef cubes to the Instant Pot and sear on each side until just browned, about 1 minute per side. It may help to do this step in batches, using additional cooking oil, as needed, to prevent burning. Using tongs, remove seared beef cubes and set aside.
- Add the tomato paste and red wine to the Instant Pot. Whisk until smooth while gently scraping the bottom and sides of the Instant Pot to release any of the browned bits. This helps to release flavor, as well as, prevent a “Burn” message from appearing while cooking with the Instant Pot.
- Cancel the “Saute” setting. Add in the low FODMAP broth, soy sauce, baby potatoes, baby carrots, bacon bits, seared beef cubes, and thyme. Stir to mix.
- Place the lid on top of the Instant Pot and secure. Set vent to “Sealing”. Select the “Manual” setting on the Instant Pot. Adjust the time to 30 minutes on “High Pressure” and cook. Allow the pressure to naturally release for 10 minutes before carefully switching the vent to “Venting” and releasing any remaining pressure.
- Prepare the cornstarch slurry and stir into the stew to slightly thicken. Season with salt and pepper to taste.
- Serve warm with optional garnishes.
Storage: Refrigerate leftovers in airtight containers for up to 3 days.
Notes
Low FODMAP Serving: One serving (about 1 ¼ cup) of this recipe contains low FODMAP amounts of ingredients. Individual tolerance may vary. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the “FODMAP Notes” section (above the recipe).
- Prep Time: 15 minutes
- Cook Time: 8 hours
- Category: Main Dish
- Method: Slow Cooker, Instant Pot
- Cuisine: American
Keywords: soup, stew, winter
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Suzanne says
Just looking for clarification. Your written recipe uses vegetable soup mix but in the written instructions you list chicken base . Which do you recommend. We are very new to this way of cooking – for my son. I have both the FODYs chicken and veggie. Thank you
Em Schwartz, MS, RDN says
Hi Suzanne, either work. Lately, I’ve been preferring to use the Fody’s vegetable soup base. Best, -Em
Mary says
This stew was delicious! I used the slow cooker setting on the instant pot (“more” for 7 hours). Sautéed the bacon and the beef right in same pot so it was a one pot meal!
★★★★★
Jennifer Russo says
Em, Thank you times 100! My husband was diagnosed with UC, IBS, SIBO, and Lactose Intolerance. Needless to say…..it’s hard to find yummy recipes. Your recipes are DELICIOUS! Thank you for creating and sharing these wonderful recipes for those of us who can’t just eat anything! This beef stew is amazing!
★★★★★
Celia says
This looks like a great recipe. My husband has numerous food allergies in addition to eating low fodmap, gluten and dairy free. He’s allergic to potatoes. Any suggestion as to a substitute? Thanks!
Em Schwartz, MS, RDN says
Hi Celia, I would suggest maybe trying a different root vegetable like rutabaga, celeriac, turnips, or parsnips. The flavor will vary and the cooking time might differ slightly. However, if one of these is substituted 1:1 for the potatoes, one serving of the stew should still be low in FODMAPs. Hope that helps! -Em
Joe says
This was really really good. We were quite surprised how well it turned out. I just used a normal pot, rather than a slow cooker or instant pot, and added the dumplings from this recipe (with gluten free flour) https://www.bbc.co.uk/food/recipes/beefstewwithdumpling_87333
★★★★★
Em Schwartz, MS, RDN says
Thanks, Joe! Glad you enjoyed it. And, I love the modifications. Thank you for sharing!
Lena says
I made this tonight and it is now our favorite beef stew recipe. I made no substitutes and the only change to the preparation method I made was to cook the beef for 15 min on high pressure (instant pot) and then added the potatoes and carrots for the remaining 15 min on high pressure. I made this change after reading a review about the vegetables being overcooked. They were still a little well done but delicious nonetheless. Next time, I will try cooking the beef only for 20 min and add the vegetables for the last 10 min.
★★★★★
Katie says
This recipe is phenomenal! My bf was just seen by a GI specialist who recommended a low Fodmap diet and we stumbled on your excellent blog. Already a big fan and can’t wait to make more of your recipes!!!
Fodmap or not, this recipe is definitely a keeper and will join our regular rotation. It was sensational and super easy too!
★★★★★
Jennifer Buck says
Hi! Love the recipe. Delicious! I applaud you! I have been following a very careful diet, working my way up from one brand of very simple, clean as in doesn’t have sugar onions and garlic, bone broth, to carrots, squash, sweet potatoes, green beans, chicken, beef, oatmeal, baked blueberries, corn chips, GF sourdough, and so on! This is the first actual recipe that goes beyond those ingredients that I have tried and now I have slightly painful, moderately bloated, bubbly guts and know that something in it was a bad option. Ugh! Bacon, tomato paste, wine? Those are the only “new” options here. I didn’t even eat a whole bowl! It seemed so fail proof! I didn’t even use the infused oil…. BAck to the drawing board! Will make it again though and I cannot thank you enough for your awesome recipes.
Em Schwartz, MS, RDN says
Hi Jennifer, I’m sorry to hear that you experienced symptoms. Triggers for digestive symptoms can be tricky to pinpoint and FODMAPs may not always be the culprit. I would strongly encourage you to seek out the guidance of a (digestive health) dietitian to provide you with more personalized recommendations and help you on your digestive health journey. Monash has a list of dietitians that might help guide your search. Wishing you the best, -Em
Sarah says
This was delicious! My husband didn’t even miss the onions!
★★★★★
Em Schwartz, MS, RDN says
Thank you for sharing, Sarah! Glad to hear you and your husband enjoyed it. 🙂
Michele says
It was sooooooo good! I just started my low FODMAP diet and I am so glad I found your website! This stew was amazing! I even gave some to my brother (who is not on the diet) and he loved it! THANK YOU!!
★★★★★
Em Schwartz, MS, RDN says
Thank YOU, Michele! I’m glad to hear you enjoyed this recipe and I really appreciate you taking the time to share.