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Low FODMAP Beef Stock

Low FODMAP Beef Stock is easy to make at home but make sure to allow yourself some time for the stock to simmer for hours.

Low FODMAP Serving Size Info: Makes about 2 quarts (2 L); serving size 1 cup (240 ml)

Course: Basic, Soup
Cuisine: American
Prep Time: 20 minutes
Cook Time: 1 day
Total Time: 1 day 20 minutes
Makes: 8 servings
Calories: 116 kcal
Author: Dédé Wilson

Ingredients:

  • 1/4 cup (60 ml) of EITHER Low FODMAP Garlic-Infused Oil or Onion-Infused Oil, made with vegetable oil or purchased equivalent
  • 4 pounds (1.8 kg) of beef bones, such as a combination of meaty neck bones, knuckle bones, oxtail and marrow bones, cut into 2-inch (5 cm) thick pieces by the butcher
  • 3 cups (145 g) roughly chopped leeks, green parts only
  • 2 medium carrots, scrubbed and cut into 2-inch (5 cm) pieces
  • 2 medium (225 g) parsnips, scrubbed and cut into 2-inch (5 cm) pieces
  • 1 medium celery stalk, cut into 2-inch (5 cm) pieces
  • 2 tablespoons tomato paste
  • 1 tablespoon black peppercorns
  • 1 tablespoon low-sodium soy sauce, use gluten-free if following a gluten-free diet
  • 2 teaspoons kosher salt
  • 1/2 bunch fresh flat leaf parsley, roughly torn
  • 4 medium sprigs fresh thyme
  • 2 bay leaves
  • 14 cups (3.3L) water
  • Cheesecloth

Preparation:

  1. Position rack in center of oven. Preheat oven to 450°F (230°C). Have a heavy, rimmed sheet pan at hand.

  2. Heat oil over medium heat in a large 8 to 10 quart (7.5 L to 9.5 L) heavy stockpot. Add the meaty bones and begin to brown them in the oil for about 3 minutes or until you get all the meaty bone surfaces infused with the flavorful oil.

  3. Scatter the leeks all over the sheet pan. Don’t wash the stockpot, as you will be returning to it shortly. Transfer the browned bones to the sheet pan on top of the leeks. Roast for 20 minutes, stir the leeks and bones around and roast for 20 to 25 more minutes or until the bones are well browned. Don’t worry if the leeks look a little charred.
  4. Scrape everything from the sheet pan, juices and all, into the waiting stockpot. Add carrots, parsnips, celery, tomato paste, peppercorns, soy sauce, salt, parsley, thyme and bay leaves to pot. Add the 14 cups of water; it should cover the solids. Add more water if it doesn’t just to cover all of the ingredients by about an inch (2.5 cm).
  5. Bring stock to a very low simmer. Cover but leave lid slightly ajar and adjust heat so that the stock can simmer for an extended period of time. You want the surface just rippling. Check from time to time and skim any froth that might rise to the surface and discard. Also check water levels; add water as needed to keep solids submerged. Gently simmer for at least 12 hours; we let ours simmer overnight for 24 hours, but use your judgment about whether you feel comfortable with this.
  6. Line a fine meshed strainer or chinois with a quadruple layer of cheesecloth. Remove the bones and any large solid pieces of ingredients from the pot using a large slotted spoon. Pour the stock in batches through the cheesecloth to strain out any and all solid bits and pieces. You should have a nice clear dark brown stock. You can strain multiple times through clean cheesecloth if you like.
  7. Cooling the stock quickly and efficiently is necessary to prevent bad bacteria from developing. We separate the hot stock into a few shallow bowls set over ice. Do not put hot stock in the refrigerator, as that will trap a lot of heat in the center, which is a perfect breeding ground for the kind of bacteria that you don’t want. Once the stock is barely warm you can refrigerate it in one airtight container overnight. A layer of fat will congeal and can be easily skimmed away and discarded. Now you have beef Jell-O! The collagen rich bones will leave you with a stock that is solid when chilled. You can refrigerate the stock for up to 5 days or freeze for up to 6 months. Use as a base for soups and stews or simply sip as a rich, restorative stock.

Notes:

Tips

  • You might see recipes for “bone broth” all over the internet that exclaim that it is necessary to add vinegar to extract minerals and nutrition from the bones. First of all, it is questionable that the average 5% acidic strength of apple cider vinegar in the amount used in stock recipes has a significant effect on the nutritional aspects of the final stock. The bones will break down with extended cooking and furthermore, one of the hallmarks of a poorly made stock is sourness, which vinegar can add in the recommended amounts. Our goal is making a delicious, rich, beef low-FODMAP broth and find it unnecessary to add vinegar.
Nutrition Facts
Low FODMAP Beef Stock
Amount Per Serving
Calories 116 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g5%
Sodium 704mg29%
Potassium 77mg2%
Carbohydrates 11g4%
Fiber 1g4%
Sugar 3g3%
Protein 1g2%
Vitamin A 370IU7%
Vitamin C 5.6mg7%
Calcium 25mg3%
Iron 0.5mg3%
* Percent Daily Values are based on a 2000 calorie diet.
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