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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 ingredients that are either frequently asked about or 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 Monash University has confirmed to be low FODMAP. 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 often prefer to cook with the reduced-sodium versions. Sodium (or salt) is a mineral and does not impact FODMAP (carbohydrate) 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
5 Stars4 Stars3 Stars2 Stars1 Star
4.9 from 22 reviews
- Author: Em Schwartz, MS, RDN
- 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
Scale
- 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
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