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.
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:
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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.
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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. 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.
