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Beef Stew Low Fodmap Recipe

Do any of you suffer from IBS or inflammatory bowel disease? The low FODMAP diet has been known to help with gastrointestinal issues. Garlic and onions are two of the main culprits. But you can still have delicious food and recipes. Here is a comforting beef stew recipe without the garlic and onions. Just get some garlic or onion infused olive oil as a fabulous substitute and you won’t miss out on all of the flavor!



Here is the recipe:


Servings: 6

Prep time: 15 minutes

Cook time: about 8.5 hours on low, or overnight

Equipment: 6 qt slow-cooker/crock pot

Ingredients:

  • 2 tablespoons garlic infused olive oil or other infused oil (onion, shallot)

  • Infused oils contain all the flavor but NOT the FODMAPs, since these are not soluble in oil.  See our low-FODMAP Top 11 Tips and Tricks for more how-to’s on the low-FODMAP diet!

  • 2 pounds stew meat, cut into 1-inch cubes

  • 1 teaspoon Kosher salt, adjust to taste

  • 1/2 teaspoon freshly ground black pepper, adjust to taste

  • 1 pound baby red potatoes, quartered or in smaller pieces per your preference

  • 4 carrots, cut diagonally into 1/2-inch-thick slices

  • 3 cups low-FODMAP beef brothchicken broth or vegan stock

  • 2 tablespoons tomato paste

  • 1 tablespoon Worcestershire sauce

  • 2 tablespoons is one low-FODMAP serving, however if you are concerned about this ingredient then select a brand without onion or garlic

  • 1 teaspoon dried thyme

  • 1 teaspoon dried rosemary

  • 1 teaspoon smoked paprika

  • 2 bay leaves

  • 1/4 cup gluten-free low-FODMAP all-purpose flour

  • 2 tablespoons chopped fresh parsley leaves, optional for garnish


Directions

  • Heat infused olive oil in a large skillet over medium heat

  • Season beef with salt and pepper

  • Add beef to the skillet and cook until evenly browned, about 2-3 minutes

  • Place cooked beef, potatoes, and carrots into a 6-qt slow cooker

  • Stir in beef broth, tomato paste, Worcestershire, thyme, rosemary, paprika and bay leaves until well combined; season with more salt and pepper, if desired

  • Cover and cook on low heat for 7-8 hours or high heat for 3-4 hours

  • Scoop out 1/2 cup of the stew broth and place in small bowl

  • Add low-FODMAP flour to the stew broth and stir

  • Add the flour/broth mixture back into the slow cooker

  • Cover and cook on high heat for an additional 30 minutes, or until thickened

  • Serve immediately, garnished with parsley, if desired

  • Can also refrigerate until ready to serve, will store in covered container for 1 week.


Great comfort food in winter!!! Bon appetite !

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