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Beef stew served with bread on the side.

Low FODMAP Beef Stew Recipe

A slow-simmered tomato sauce with tender beef gives Low FODMAP Beef Stew a deep savoury taste and a thick, hearty texture.

Course: Main
Prep Time: 15 minutes
Cook Time: 3 hours
Total Time: 3 hours 15 minutes
Servings: 6
Author: Manuela Zangara

Ingredients

  • 900 g – 2 lb beef chuck steak – trimmed and cubed
  • 1 tbsp extra virgin olive oil
  • 1 tbsp garlic-infused olive oil
  • 2 tbsp green onion tops – green part only, sliced
  • 500 g – 1 lb tinned tomatoes
  • 2 bay leaves
  • 3 large carrots – cut into large chunks
  • 3 large potatoes – cut into 6 pieces each
  • water – as required
  • salt – to taste
  • parsley – chopped

Instructions

  1. In a pot, sauté the spring onion tops with the extra virgin olive oil and the garlic-infused oil until fragrant.

  2. Add the beef and brown it well on all sides.
  3. Add the tinned tomatoes, bay leaf, salt, and enough water to just cover the meat. Mix well, bring to a boil, then cover and simmer for 2 hours.
  4. Add the carrots and potatoes, along with more water if needed.
  5. Cover and continue simmering until the carrots, potatoes, and meat are tender.
  6. Stir in the chopped parsley and serve warm with low FODMAP bread or polenta.

Recipe Notes

  • For those not following a low FODMAP diet, use 2 tablespoons of extra virgin olive oil and add 1 finely chopped garlic clove in place of the garlic-infused oil. The spring onion tops can also be replaced with about 3 tablespoons of chopped onion.
  • If you are following a low FODMAP diet, keep in mind that 1 slice of regular bread is considered low FODMAP. I usually choose 100% spelt sourdough instead, which allows me to enjoy a slightly larger portion.