Looking for a hearty dinner idea you can make in advance? This easy low FODMAP beef stew has a rich, savoury flavour you'll crave all winter long!
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Fall is my season, friends! I love everything about it! I love strutting around town in my rubber boots with big, fluffy socks. I love watching the leaves change colour and hearing them start to crunch under my feet. I love it when the air gets a little chilly, and the city smells crisp and clean. But most of all, I love the food!!!
Hot chocolate, and pumpkin scones, and soups, and stews! After a summer full of strawberries and sprinkles and whipped cream, it feels so nice to sink into the deep, savoury flavours of fall. To be warmed up from the inside out!
This low FODMAP beef stew is always one of the first fall recipes on our menu. Made with hearty root veggies and mouthwatering beef gravy, it's the perfect way to warm up after a long day. Plus, since it's made in the slow cooker, it's easy to indulge in this savoury classic, even if you're a little short on time!
PS! If soups and stews are your jam too, make sure to check out my low FODMAP soup recipe ebook! It's packed with recipes like cream of mushroom soup, chicken noodle soup, and a french onion soup you will not believe is low FODMAP (it is though, promise!).
Keep it FODMAP friendly
Warm up your insides with this savoury low FODMAP beef stew! Check out the notes below for tips on keeping this recipe FODMAP friendly!
First up, beef. Since beef is a protein, it doesn't have any FODMAPs. That means you can eat as much beef as you'd like without adding to your FODMAP load.
Next up, flour. If you're in the elimination phase of the program, you'll need to use gluten-free flour. Remember, unless you have celiac disease, you're avoiding the FODMAP fructan, not gluten itself. For my North American peeps, I'm a huge fan of PC's gluten-free flour blend.
We'll also be using garlic-infused oil. Because FODMAPs break down in water, you can't cook with high FODMAP foods without contaminating your entire dish. But FODMAPs don't break down in fats. So you can steal a little of their magic by infusing their flavour into fats like butter and oil.
Be careful when choosing infused oils, though. Not all infused products are low FODMAP. First, check the bottle for any garlic pieces or sediment. Then check the label for ingredients like “natural flavour,” “garlic extract,” or “garlic essence,” “garlic,” etc. Products like this aren't genuine infused oils, and so they're high FODMAP.
If you're having trouble finding a pure infused oil at your local store, grab this Monash University certified garlic-infused oil by Fody Foods Co.
Next up, beef stock. Finding a low FODMAP beef stock can be tricky! Since most products have garlic and onion, as well as other high FODMAP ingredients like celery. If you can't find a low FODMAP beef stock at your local store, you can grab my easy beef stock recipe.
This recipe has no FODMAPs, so it won't add anything to your FODMAP load. Heads up, the FODMAP math for this beef stew was calculated using my beef stock. If you use something else, you'll need to adjust your FODMAP math.
We'll also be using carrots and potatoes. According to the Monash app, carrots and potatoes don't have any detectable FODMAPs. So you can add as many as you'd like without adding to your FODMAP load.
Next up, leeks. Monash has determined that the green part of a leek is low FODMAP in servings of 2/3 of a cup (54 g) per sitting. Servings of 1 cup (75 g) or more are high in the FODMAP mannitol,
Our recipe calls for 1 cup of leeks total, which works out to about 9 g per serving. This is well within Monash's recommended range.
Last but not least, mushrooms. Monash has determined canned mushrooms are low FODMAP in servings of 6 mushrooms (75 g) per sitting. Servings of 200 g or more are high in the FODMAP mannitol.
We'll be using 1 cup of mushrooms total, which works out to 23 g per serving. This is well within the recommended range.
Canned mushrooms are lower in FODMAPs than their fresh friends because some of the FODMAP content leaches out into the canning brine during storage. The FODMAPs are still in the water, though. So make sure you rinse your mushroom before you add them to your stew.
Wondering how this low FODMAP beef stew stacks up? Check out the notes below for information on how many servings of each FODMAP group are in 1 cup of this recipe.
Lactose = 0
Fructan = 0
GOS = 0
Polyol = 0.5 (Mannitol)
Embrace the flavours of the season with this rich and hearty low FODMAP beef stew!
- 2.5 lbs stewing beef, cubed
- 1/4 cup low FODMAP flour
- 2 tbsp low FODMAP garlic-infused oil
- 3 cups low FODMAP beef stock
- 16 baby carrots
- 10 mini potatoes, halved
- 1 cup leeks – green part only, diced
- 1 cup canned mushrooms, rinsed
- 1 tsp dried basil
- 1 tsp dried oregano
- 1/2 tsp dried rosemary, crushed
- 1/2 tsp dried sage
- 1/2 tsp dried thyme
- 1 dried bay leaf
- salt and pepper to taste
- handful fresh parsley, chopped *optional
- Place your stewing beef and flour in a large bowl and toss to coat. Heat 1 tbsp of oil in a large frying pan over medium-high heat and add half of the prepared meat. Cook the meat until browned (about 4 minutes), then transfer the meat to your slow cooker. Add the second tbsp of oil to the pan and repeat with the leftover meat.
- Add the beef stock, carrots, potatoes, leeks, mushrooms, and all of the seasonings (except for the salt, pepper, and parsley) to your slow cooker and give it a gentle stir.
- Cook on low for 10 – 12 hours or on high for 5 – 6 hours. Season with salt and pepper to taste and serve with fresh parsley.
Recommended low FODMAP serving – 1 cup per sitting
- Category: Dinner, Lunch
- Method: Slow Cooker
- Cuisine: American
- Serving Size: 1 cup
- Calories: 402
- Sugar: 2
- Sodium: 133
- Fat: 13
- Saturated Fat: 2
- Unsaturated Fat: 2
- Trans Fat: 0
- Carbohydrates: 20
- Fiber: 4
- Protein: 51
- Cholesterol: 127
Keywords: beef stew, make-ahead beef stew, slow cooker beef stew, crock pot beef stew, classic beef stew, traditional beef stew
This savoury low FODMAP beef stew will keep you toasty all season long! If you like this recipe, don't forget to share it! Together we'll get the low FODMAP diet down to a science!
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You might also like one of these soup recipes:
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