Low FODMAP Beef Stew

by Anna Bonesteel

This is a low FODMAP take on a classic comforting beef stew. Be careful to read the labels for beef broth or stock and herb mixes. There is often hidden garlic and onion in both. I utilize garlic and onion oils in this recipe. Garlic and onions both contain fructans which can cause digestive distress. However, when garlic or onions/shallots are infused in oil the fructans do not dissolve into the oil. This keeps the flavor in the oil and leaves the FODMAP behind.

Ingredients:

    • 2-3 lbs beef stew meat cubed

    • 1/2 cup chopped carrots

    • 1/2-1 cup chopped potatoes

    • 1/2 cup chopped green beans

    • 2-3 cups beef broth or beef stock concentrate (read the labels to check for hidden garlic and onion)

    • 1/2 cup alcohol free red wine

    • 1 can diced roasted tomatoes

    • piece of parmesan rind

    • a few bay leaves

    • 1 tablespoon herbs de province

    • Few tablespoons of high heat cooking oil – I used grapeseed oil

    • 2 tablespoons gluten free flour blend

    • Few drops of garlic and onion infused oils

    • 1/8-1/4 teaspoon asafetida power

    • Salt and pepper to taste

Directions: 

  1. 1. Mix flour with a teaspoon of salt and a teaspoon of freshly cracked black pepper. Dump cubed stew meat into a large bowl. Add flour mixture and mix with spoon until meat pieces are coated.

  1. 2. Heat up a large soup pot on medium-high heat. Once hot, add a couple tablespoons of cooking oil. Give it a swirl to help it heat up and then add about 1/3 to 1/2 your meat. You want to sear it in batches, being careful not to crowd the meat. You want it to create a brown crust, not steam the meat. Flip meat pieces with tongs once it develops a nice brown crust on one side. Then after crusted on the other side, empty meat into a separate container. Continue with the rest of the meat.

  1. 3. After all the meat is seared, you should have beautiful bits of brown meat stuck to the pan. This is called fond and it imparts a great depth of flavor to your stew. Deglaze the pan by immediately adding the beef broth or alcohol-free red wine if using. Stir with a large spoon scaping up the bits of browned meat from the bottom of the pot. Add the tomatoes, bay leaves, herbs de province, parmesan rind, garlic & onion oils, asafetida power, and freshly cracked black pepper. Add back in beef stew meat, making sure to add back in any juices. Stir, add lid, and let simmer for 2 hours stirring occasionally.

  1. 4. Chop up your carrots, potatoes, and green beans. Check meat after 2 hours. If it is tender, or almost tender, add the carrots and potatoes. Leave lid off to let it reduce a bit and let simmer for about 30 minutes more depending on the size of your pieces. Then add your green beans and let simmer for about 10 more minutes or until just fork tender. Add more salt and pepper to taste. Enjoy!

Recipe tips and FODMAP thoughts:

  • Asafoetida (Hing) powder is a spice commonly used in Indian dishes. It has a somewhat bitter and sharp taste that is reminiscent of onion and garlic flavors. It tastes the best after being cooked in butter or oil. In this stew, I just added it in since the pot simmers for a couple hours. Asafoetida is quite pungent when raw and best used in very small quantities. It is considered low FODMAP when used in small amounts and can be a great way to add depth of flavor to your dishes.