Is anything more comforting on a blustery, long day than a bowl full of Low FODMAP Beef Stew? Nope, there isn’t I checked. Tender pieces of beef and perfectly cooked carrots on top 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.
Numerous beef stew recipes can be found in vintage cookbooks. Households have been creating their version of beef stew for years and years. Using root vegetables like onions, rutabagas, parsnips, carrots, and potatoes- whatever they could find in the root cellar.
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Beef Stew Ingredients
- Beef Stew Meat - Already diced stew meat is one of my favorite shortcuts. This beef is usually made from a chuck roast. It requires a long, slow cook, 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 on the 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 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 current serving sizes measured by the Monash FODMAP App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
Place the beef cubes in the liner for a 4-quart slow cooker. Sprinkle the ground thyme, salt, and pepper over the meat.
Mix the tomato paste into the beef broth. Stir until the tomato paste is combined with the beef broth. Add the Worcestershire sauce to the mixture. Pour over the stew meat.
In a small bowl, pour the garlic oil over the gluten free flour. Stir to create a roux. Usually a roux is flour and butter. This recipe modified the roux to garlic olive oil and gluten free flour to create a low FODMAP version. Add it to the slow cooker and stir.
Next, peel and chop the carrots into 1-inch pieces. Cut them on the bias. If the carrots are large, slice them in half. Add to the slow cooker.
Wash and dice the stalks of celery. Add it to the pot.
Slice the rutabaga in half with a sharp knife and a large cutting board. Turn each half onto its flat side and cut into ½ inch thick semi-circles. Toss the smaller outside pieces. They have too much outer skin. Cut away the outer skin and discard. Cut into 1-inch cubes and add to the crock pot.
Drain the canned mushrooms, rinse them, and add them to the slow cooker. Stir until everything is combined.
Add the cover and set the heat low for 8-10 hours. The beef stew is done when the vegetables are fork-tender.
Stew Variations
Veggies- Other great FODMAP-friendly options include turnips, parsnips, the green parts of leeks, and baby potatoes. Want fresh mushrooms? Use oyster mushrooms instead of canned.
Spices - Add a bay leaf and dried rosemary.
Thicker Stew - If you want a thicker stew, sprinkle in mashed potato flakes. Stir, and keep adding flakes until you reach the desired thickness.
Shortcut Tip: Use baby carrots if you are short on time.
Storing And Reheating
To Store: Keep leftover beef stew in an airtight container in the refrigerator for up to four days.
To Reheat: Leftovers reheat very well and taste even better the next day. Use a microwave-safe bowl and reheat for 1-2 minutes. Stir half-way between cooking time.
To 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.
Meal Planning
I love to serve beef stew over a bowl of creamy low FODMAP mashed potatoes, topped with fresh chopped parsley or green onion slices on a cold winter's night.
Need an out-of-the-box option? Toss a handful of crispy tater tots into the bowl of beef stew. Trust me, it is delicious.
Need more veggies? Serve a lettuce-green salad topped with Italian dressing for a bit of freshness to the meal.
Additional Slow Cooker Beef Recipes
Recipe
Low FODMAP Beef Stew
Equipment
Ingredients
- 1 ½ pounds stew meat
- 1 teaspoon salt
- 1 teaspoon ground black pepper
- ½ teaspoon dried thyme
- 2 ½ cups beef broth
- 2 Tablespoons tomato paste
- 1 teaspoon Worcestershire sauce
- 2 Tablespoons garlic infused olive oil
- 2 Tablespoons gluten free flour
- 4 whole carrots peel and cut on the bias
- 2 ribs celery diced
- 1 rutabaga peeled and cut into 1-inch pieces
- 4.5 oz canned mushrooms drained
- 2 Tablespoons fresh parsley chopped, optional
Instructions
- In a 4 quart slow cooker, add the stew meat, thyme, salt, and pepper.
- Add the tomato paste and Worcestershire sauce to the beef broth and stir until combined. Pour in the beef broth mixture over the stew meat. Stir.
- Mix the flour and the garlic oil together to make a slurry. Add it to the slow cooker and stir until combined.
- Drain and add the canned mushrooms.
- Wash and peel whole carrots. Cut into 1-inch chunks. If the carrots are on the thick side, chop them in half. Add to the slow cooker.
- Wash and dice the celery into small pieces. Add to the slow cooker.
- Slice the rutabaga in half and then cut slices of each half. Remove the outer ring and dice up the inside. Add to the slow cooker.
- Add the cover and cook on low heat for 8-10 hours.
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