Low FODMAP Beef Stew In Slow Cooker

Is there anything more comforting on a blustery, long day than a bowl of low FODMAP beef stew? Tender pieces of beef with perfectly cooked carrots served over a bowl of creamy mashed potatoes. The slow cooker does all the work, and your house smells amazing-the perfect recipe for anyone on a low FODMAP diet.

Why You'll Love This Recipe

• Hearty Beef Stew Without Onions
• Slow Cooker Recipe
• Gluten Free, Dairy Free, and Low FODMAP Recipe

What You'll Need

• Beef Stew Meat - Already diced stew meat is one of my favorite shortcuts. This beef is usually made from a chuck roast. To get tender, it requires a long, slow cook, which is perfect for beef stew. 
• Whole Carrots - Large pieces of carrots that can withstand the long, slow cooking time. 
• Rutabaga - I love this root vegetable in beef stew, and it is low FODMAP. It won't win any beauty contests, but what is inside that counts! 
• Celery - Using celery helps add additional flavor. 
• Mushrooms - Canned mushrooms, rinsed, are a great low FODMAP option. 
• Tomato Paste - Not too much, just enough to add a depth of flavor without overpowering. 
• Beef Broth - Use homemade or a low FODMAP version without trigger foods. FODY vegetable soup base will also work.
• Spices - Ground thyme, Salt and Pepper
• Worcestershire Sauce - Adds such a great umami flavor to the beef stew. It has been tested safe by Monash Food App at two tablespoons per meal. However, it is worth noting that onion and garlic are listed. Also, some brands may contain wheat. I love the Lea & Perrins brand, which is gluten free. 
• Garlic Infused Oil - When mixed with the gluten free flour, it creates a slurry to thicken the stew. 
• Gluten Free Flour - I love Bob's Red Mill 1-to-1 in the blue bag, but any gluten-free flour blend will work. If you can tolerate fructans, use all-purpose flour.

See the recipe card for the exact measurements and complete instructions.

Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.

Step-By-Step Instructions

Step 1: Place the beef in the liner for a 4-quart slow cooker. Sprinkle the meat with ground thyme, salt, and pepper.

Step 2: Mix the tomato paste into the beef broth in a medium bowl. Stir until the tomato paste is combined with the beef broth. Add the Worcestershire sauce to the mixture. Pour over the stew meat.

Step 3: In a small bowl, add the garlic oil and gluten free flour. Stir to create a slurry.

Add it to the slow cooker and stir. This helps thicken the stew and adds a bit of garlic flavor. 

Step 4: Next, peel and chop the whole carrots into 1-inch pieces. Cut them on the bias. If the carrots are thick, slice them in half. Add to the slow cooker.

Step 5: With a sharp knife and a large cutting board, carefully slice the rutabaga in half. Turn each half onto its flat side and cut into ½ inch thick semi-circles. Toss the smaller outside pieces. They have too much tough outer skin. Cut away the outer skin and discard. Cut into 1-inch cubes and add to the crock pot. 

Step 6: Wash and dice the stalks of celery. Add it to the pot. 

Step 7: Drain the canned mushrooms, rinse them, and add them to the slow cooker.

Step 8: Stir until everything is combined. Add the cover and set the heat to low for 8-10 hours.

The beef stew is done when the vegetables are fork-tender, and the beef reaches an internal temperature of 165 degrees F.

Ingredient Swaps

• Other Low FODMAP Veggies- Other great FODMAP friendly options include turnips, parsnips, or baby potatoes. 
• Leeks - If celery is a trigger for you, skip it and add in ½ cup chopped green part of leeks. 
• Fresh Mushrooms - Skip the canned mushrooms and use fresh oyster mushrooms.
• Spices - Add a bay leaf and dried rosemary to try a different flavor profile.

Storing And Reheating

Store: Keep leftover beef stew in an airtight container in the refrigerator for up to four days. 

Reheat: Leftovers reheat very well and taste even better the next day. Use a microwave-safe bowl and reheat for 1-2 minutes, stirring halfway between cooking time. 

Freeze: Stew leftovers freeze well and last up to four months in the freezer. I love to freeze single servings in freezer-friendly containers. Defrost the night before and reheat for lunch. 

Low FODMAP Notes

Low FODMAP ingredient information is based on the Monash University Food App and FODMAP Friendly App testing results as of the day posted. As always, modify based on your gut and what works for you on a low FODMAP diet.

• Beef Stew Meat - Plain, unseasoned beef does not have any detectable FODMAPs.
• Whole Carrots - Safe at 1 small or ½ medium or 75 grams per meal. 
• Rutabaga - Safe at ⅓ cup or 75 grams per meal. 
• Celery Stalks - Safe at 10 grams per meal.
• Canned Mushrooms - Safe at 6 pieces or 75 grams per meal. 
• Tomato Paste - Safe at 2 tablespoons or 28 grams per meal. 
• Low FODMAP Beef Broth - Safe at 1 cup or 237 grams per meal. 
• Ground Thyme - Safe at 1 teaspoon or 2 grams per meal. 
• Worcestershire Sauce - Safe at 2 tablespoons or 42 grams per meal. 
• Garlic Infused Oil - Safe at 1 tablespoon or 18 grams per meal. 
• Gluten Free Flour - Safe at ⅔ cup or 100 grams per meal. 

For additional information on a low FODMAP diet, please visit  Monash University or  FODMAP Friendly. Both have websites and apps for additional guidance and testing results.

FAQs

What To Serve With Beef Stew

I love to serve stew over a bowl of creamy almond milk mashed potatoes, topped with fresh chopped parsley or green onions on a cold winter's night.

Add a piece of gluten free bread, sourdough bread, or a slice of gluten free cornbread to soak up all those juices. Serve a lettuce salad, topped with Italian dressing, for a bit of freshness and more vegetables to the meal.

More Low FODMAP Soup Recipes

• Taco Soup - All the flavors of beef tacos but in a soup! 
• Minestrone Soup - A vegan soup filled with vegetables, chickpeas, and protein-packed chickpea pasta. 
• Chili - Perfect recipe for game day without garlic or onion. Build a perfect bowl with your favorite toppings.
• Tomato Soup - Roasted vegetables combined with whole tomatoes for a better than an canned tomato soup recipe!

Still looking for a low FODMAP soup recipe? Discover a new favorite or find a modified classic.