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Low FODMAP Beef Stew


  • Author: Em Schwartz, MS, RDN
  • Prep Time: 15 minutes
  • Cook Time: 8 hours
  • 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. 


Scale

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

Slow Cooker

  1. 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.
  2. 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.
  3. 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, chicken broth, and soy sauce, whisking until smooth. Transfer the liquid to the slow cooker.
  4. 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.
  5. Serve warm with optional garnishes.

Instant Pot

  1. 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.
  2. 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. 
  3. 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.
  4. Cancel the “Saute” setting. Add in the chicken broth, soy sauce, baby potatoes, baby carrots, bacon bits, seared beef cubes, and thyme. Stir to mix.
  5. 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.
  6. Prepare the cornstarch slurry and stir into the stew to slightly thicken. Season with salt and pepper to taste.
  7. 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).

  • Category: Main Dish
  • Method: Slow Cooker, Instant Pot
  • Cuisine: American

Keywords: soup, stew, winter