Recipes | Comfort Food

Low FODMAP Instant Pot Beef Stew

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We love comfort food and our Low FODMAP Instant Pot Beef Stew combines classic beef stew flavors with the modern, quick-cooking approach of the Instant Pot. Tender beef, carrots, parsnips, scallion (greens), red wine and tomato make a rich dish that is a cinch to pull together. We like to serve this with mashed potatoes, steamed potatoes, grits or polenta – and a no-FODMAP leafy green salad on the side.

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Working With An Instant Pot

I have to admit, I was late to the Instant Pot craze, but I understand the attraction. You can get food on the table fast and cook in large batches. Having low FODMAP food on hand is one way to keep you on track when following the diet.

The machine we use in our Test Kitchen is the Instant Pot Duo Evo Plus. The 6-quart sized pot is the best choice, we think, for FODMAPers for a few reasons.

  • First of all, the great majority of Instant Pot recipes out there are geared towards this size machine.
  • Secondly, even if you live alone, it is prudent to take advantage of your cooking projects to make enough to freeze for later – so that you always have low FODMAP meals at hand.
  • And thirdly, if you live with others, and some of them are not following the low FODMAP diet, larger batches allow you to share. We create our recipes to be loved by all.

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Learn How To Use Your Instant Pot

After years in the industry I happen to have many cookbook author friends. I count myself lucky to know many whom I greatly respect, for their palates, creativity and ability to present well developed, tested and written recipes.

And then there are those who are especially prodigious. Enter my friends Bruce Weinstein and Mark Scarbrough. They are the authors of Instant Pot Bible, The Instant Pot Bible: The Next Generation and also From Freezer to Instant Pot The Cookbook: How to Cook No-Prep Meals in Your Instant Pot Straight from Your Freezer and these guys are authorized by Instant Pot, so you know they are the real deal. If you have an Instant Pot, you need these books.

And while you are at it, check out their over 2-dozen other books. These guys know how to cook and write recipes.

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Can Low FODMAP Instant Pot Beef Stew Be Made Without An Instant Pot?

Yes, you can cook this dish in a large Dutch-oven. You will want to simmer on low for hours until tender. Check at the 2-hour mark.

Can I Make Low FODMAP Instant Pot Beef Stew In A Slow Cooker?

Yes, set to Low and cook for 8 hours.

Seasoning Your Low FODMAP Instant Pot Beef Stew

You will notice that the recipe calls for Low FODMAP Beef Stock, Chicken Stock or even water. Depending on what you use, your need for additional seasoning might be more or less what is listed below. Certainly, adding salt and pepper to your taste will come into play. 

You might get to the end and want to add a little more rosemary, thyme,  tomato paste or Worcestershire sauce, too. Go for it. Per the serving sizes, you won’t have to worry about altering the FODMAP load.

Yes, even though Worcestershire sauce contains garlic and onion they are in such small amounts that Monash has lab tested and approved 2 Australian tablespoon amounts if 42 g per serving.

For more information on Worcestershire sauce and condiments in general, check out our article The Ultimate Guide to Low FODMAP Condiments.

Ingredients For Low FODMAP Instant Pot Beef Stew

All the ingredients are easily sourced. For the beef you have your choice of bottom round, top round or boneless chuck. I like using some of the excess fat that I trim away as the fat to melt in my pot to brown the meat (see below).

You also have your choice of beef stock, chicken stock, or water. The final flavor of your dish will change depending on your choice and might demand more or less seasoning.

You can use our homemade stocks, or low FODMAP purchased equivalents. We have many recommendations for you in our international Shopping Lists.

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How To Make Low FODMAP Instant Pot Beef Stew

Press Instant Pot button for “Sauté” and set the temperature to “Medium/Normal/Custom 300°F (150°C). Set time for 25 minutes. Add the oil, (and a few pieces of beef fat to render, if you like).

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Then add the meat and stir to coat.

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Sauté for about 10 minutes or until meat is browned.

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Add scallions and continue sautéing until they soften, a few more minutes.

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Stir in the tomato paste, Worcestershire sauce, rosemary and thyme, then stir in the stock and wine. Season well with salt and pepper. 

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Turn off the Sauté function and lock the lid on the pot. Set machine for “Pressure Cook” on the Maximum setting for 40 minutes with the “Keep Warm” setting turned off. Press Start. At the end of this cooking cycle, turn machine off and allow the pressure to return to normal on its own, about 20 to 30 minutes.

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Open the pot, add the carrots and parsnips.

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Lock the lid and set machine to Pressure Cook on Maximum for 5 minutes, with Keep Warm function off. Press Start. Use quick release to vent the pressure at end of cooking time. Stir everything together well.

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Taste and season as desired. Beef stew is ready to serve, garnished with parsley, which we think adds quite a bit to the flavor and experience.

More Comfort Food

If this recipe rings your bells, be sure to also check out the following low FODMAP recipes, straight from our Test Kitchen.

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4.23 from 9 votes

Low FODMAP Instant Pot Beef Stew

We love comfort food and our Low FODMAP Instant Pot Beef Stew combines classic beef stew flavors with the modern, quick-cooking approach of the Instant Pot. Tender beef, carrots, parsnips, scallion (greens), red wine and tomato make a rich dish that is a cinch to pull together. We like to serve this with mashed potatoes, steamed potatoes, grits or polenta – and a no-FODMAP leafy green salad on the side.

Makes: 8 Servings
Prep Time: 10 minutes
Cook Time: 1 hour 45 minutes
Total Time: 1 hour 55 minutes
Author: Dédé Wilson

Ingredients:

  • ¼ cup (60 ml) Garlic-Infused Oil, made with olive oil, or purchased equivalent
  • 2 ½ pounds (1.2 kg) beef stew meat, such as bottom round, top round or boneless chuck, cut into large chunks, trimmed of excess fat
  • 1 cup (64 g) chopped scallions, green parts only
  • 2 tablespoons tomato paste
  • 1 tablespoon Worcestershire sauce
  • 1 teaspoon dried rosemary
  • 1 teaspoon dried thyme
  • 1 ½ cups (360 ml) Low FODMAP Beef Stock, Chicken Stock or water
  • 1 cup (240 ml) dry red wine
  • Kosher salt
  • Freshly ground black pepper
  • 1- pound (455 g) carrots, trimmed, peeled and cut into large bite-sized chunks
  • 1- pound (455 g) parsnips, trimmed, peeled and cut into large bite-sized chunks
  • Fresh flat-leaf parsley

Preparation:

  1. Press Instant Pot button for Sauté and set the temperature to Medium/Normal/Custom 300°F (150°C). Set time for 25 minutes. Add the oil, (and a few pieces of beef fat to render, if you like), then add the meat and stir to coat. Sauté for about 10 minutes or until meat is browned. Add scallions and continue sautéing until they soften, a few more minutes. Stir in the tomato paste, Worcestershire sauce, rosemary and thyme, then stir in the stock and wine. Season well with salt and pepper.
  2. Turn off the Sauté function and lock the lid on the pot. Set machine for Pressure Cook on the Maximum setting for 40 minutes, with the Keep Warm setting turned off. Press Start. At the end of this cooking cycle, turn machine off and allow the pressure to return to normal on its own, about 20 to 30 minutes. Open the pot, add the carrots and parsnips, lock the lid and set machine to Pressure Cook on Maximum for 5 minutes, with Keep Warm function off. Press Start. Use quick release to vent the pressure at end of cooking time. Stir everything together well. Taste and season as desired. Beef stew is ready to serve, garnished with parsley, which we think adds quite a bit to the flavor and overall experience.

Notes:

Tips

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash carrots contain no FODMAPs.
  • Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
  • Parsnips: Parsnips have been lab tested by Monash University and have shown no detectable FODMAPs.
  • Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Course: Dinner, Main Course
Cuisine: American

Nutrition

Calories: 485kcal | Carbohydrates: 11g | Protein: 29g | Fat: 32g | Saturated Fat: 1g | Sodium: 99mg | Potassium: 58mg | Fiber: 1g | Sugar: 3g | Vitamin A: 61IU | Vitamin C: 1mg | Calcium: 6mg | Iron: 1mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.