Low FODMAP Easy Peasy Beef Stew
Low FODMAP Easy Peasy Beef Stew
This easy beef stew is perfect for a cold winter’s night or busy work day. You can throw the ingredients into a slow cooker and arrive home to a perfectly cooked low FODMAP meal.
Freezer friendly note: This recipe freezes well for up to 3 months. Reheat and serve with freshly toasted bread.
Ingredients
Make gluten freeEasy Peasy Beef Stew
garlic infused oil
FODMAP
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
plain roma/plum tomatoes with juice canned
FODMAP
low FODMAP chicken stock
FODMAP
leek (green leaves only, finely sliced)
FODMAP
dried oregano
Gluten Free
corn starch (dissolve in cold water before adding)
FODMAP
lemon juice (squeeze of)
FODMAP
low FODMAP bread
FODMAP
Wheat or spelt sourdough breads make good options. Also check your Monash or FODMAP Friendly apps for certified low FODMAP breads in your area.
Avoid ingredients like inulin, apple or pear juice, apple fibre, concentrated fruit juices, honey, or high fructose corn syrup.
Also check what flours have been used, avoid products that contain amaranth flour, lupin flour, chickpea/besan/gram/garbanzo bean flour, lentil flour or large amounts of soy flour or coconut flour especially if choosing gluten free bread.
Look for the icon beside an ingredient for FODMAP, gluten free and dairy free tips and swaps.
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Learn moreMethod
- Finely slice the green leek leaves. Then peel and cut the carrots into chunks.
- Chop beef into 2 cm cubes, rub with olive oil and season with salt and pepper. Heat a large non-stick fry pan over medium heat. Brown beef in batches using the garlic infused oil. Add the beef to the slow cooker and pour over the tomatoes and tomato paste.
- Make your FODMAP friendly chicken stock if needed. Add the chicken stock to the fry pan and stir around (this is to capture the flavour), and then add to the slow cooker. Stir in the green leek tips, chopped carrots, oregano, bay leaf, and basil. Add a few grinds of salt and pepper. Don’t be afraid to add liberal amounts of salt! Salt helps enhance the other flavours.
- When cooking the stew you have a few options. Either use the auto setting on your slow cooker and cook for 6 hours, or you can cook on low setting for 8 to 9 hours, or on high for 4 hours…. It helps to check that it is turned on as I have been known to walk away and come back hours later to an uncooked meal!
- Add a squeeze of lemon juice to bring out the flavours in the stew. Then if the stew is too runny, you can dissolve the corn starch into in a small amount of warm water, and mix through the stew. Allow to thicken for a few minutes.
- Season with an extra drizzle of garlic infused oil and a couple of grinds of salt and pepper. Serve in bowls with a side of toasted gluten free bread.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read more
Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until she f... Read more
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