Delicious, hearty and comforting, this low-FODMAP beef and potato stew is made in the slow-cooker. It is an easy and super satisfying winter meal. Absolutely delicious and goes great with my low-FODMAP potato buns and low-FODMAP homemade dinner rolls!
You may also love:
- low-FODMAP Chicken Stew with White Wine (Slow-Cooker)
- low-FODMAP Mexican Rice Skillet with Beef (30 minute)
- low-FODMAP Slow-Cooker Eggplant Parmesan
- low-FODMAP One-Pan Beef and Cheese Macaroni (30 minute)
- low-FODMAP Chicken Spaghetti Casserole (30 minute)
- low-FODMAP Meat and Quinoa One-Pot
- low-FODMAP Slow-Cooker Recipe Collection
Or check out over 500 more low-FODMAP recipes on the blog! IBS-friendly.
Be healthy and happy,
Rachel Pauls, MD
P.S. Check out my two COOKBOOKs for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!! They are the BEST!
Low-FODMAP Slow-Cooker Beef and Potato Stew; Gluten-free, Dairy-free
Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting)
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 broth, chicken broth or vegan stock
- Can also use low-FODMAP Happy Soup Base for easy prep
- 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.
44 Responses
This sounds like a winner for our Oh.fall and winter . New to Low Fodmap and absorbing all the info I can ,for a Healthier Gut.
Absolutely this low-FODMAP stew is perfect for a winter evening. We agree that low-FODMAP is a bit overwhelming at first, Penelope. That is why we created our free ‘Happy Gut Guide’ to help with the process. Hope you find it useful as well 🙂
So easy, SO delicious!
I made this last night and LOVED it!! My partner even loved it and couldn’t believe it has no onion or garlic in it! Massive fan! Will make again!!
Alyssa,
We are so pleased to hear you loved the stew! Thank you for your feedback, it inspires us. Have a wonderful day 🙂
Amazing!!
This was delicious! 5/5!!!!!
Thank you for commenting and for the stars Amy! Have a wonderful day 🙂
Can you use a pressure cooker instead? Can you add scallion greens? or chives? Is it possible to kill your gut with red grapes?
Thanks Denise,
We have not tried a pressure cooker, if you have expertise in using one and want to try it, let us know! You could add the green tips of scallions or chives if you like. Good luck!
Instant Pot
I used an Instant Pot to make this delicious stew. Brown the meat in the oil, add everything but the flour. Pressure cook for 30 minutes. Quick release pressure, scoop out 1/2 cup broth and mix in the flour. Add the flour mixture back in and select the saute function for an additional 5 to 10 minutes.
Thanks to another commenter for noting that many Worcestershire sauces contain onion and garlic.
AMAZING Dan! You are so helpful to share this!!
We also appreciate your comment about Worcestershire sauce. While it often does contain onion and garlic, the amounts are so small that MONASH states a 2 tablespoon serving is low-FODMAP. However, we agree that when possible, select a brand without onion and garlic. For this recipe that serves 6 people, the 1 tablespoon measurement will not be concerning. Have a great day!
Instant pot
Thank you for putting up the directions for the instant pot. I did this tonight and it turned out perfect!! I’ll be making this again and again.
Sally,
FANTASTIC! Thank you all!!
Awesome!
Tried this recipe. Made some substitutions. I used tomato juice instead of the tomato paste, subtracting the water from the broth (used cubes). I also made it with sirloin steak because it was cheaper than the stew meat. Made it on the stove and cooked it for 1.5 hours. It was great!
Kerry,
That sounds amazing! Thank you for sharing!
I can’t use Worcestershire sauce. Can you suggest a substitute?
Thanks for the question Lindy,
You can either skip the ingredient, or try substituting 1 & 1/2 teaspoons plain or gluten-free soy sauce, mixed with 1/2 teaspoon vinegar and a little brown sugar instead. Good luck!
D-licious !
Thos was a good recipe for my poor hubby who is currently on a low fodmap diet. Dosent take long to put together and makes my house smell freaking delicious!
Thanks!
Super feedback! Thank you for sharing 🙂
Slow Cooker - Regular
Tried this for the first time on Saturday and already plotting the next one 🙂
Worcestershire sauce here in Ireland seems to all have onion, so used Soy instead.
Such a delicious recipe, and a great website.
Thank you, Rachel!
Patirck! This is awesome. So happy to hear the recipe worked out, and we love knowing that our website is impacting people all over. Have a WONDERFUL day 🙂
Will this freeze well?
I love this! It’s easy to make and delicious! Even my husband, who does not need to eat a low Fodmap diet, loves it!
Two questions:
1) will this freeze well? Do you have recipes that you recommend that freeze well?
2) do you need to cook the meat before putting it in the slow cooker or can you put the raw meat directly in?
Thank you!
Hi Ilana,
Thank you for your comments!
In our experience, potatoes do not freeze very well as the texture will end up mushy on reheating. If you wanted to freeze it, we suggest removing the potatoes first.
For good low-FODMAP freezer options, try our low-FODMAP Meat and Quinoa One-pot, low-FODMAP Sweet and Sour Meatballs, low-FODMAP Meatloaf, low-FODMAP Teriyaki Chicken Casserole, low-FODMAP Maple Turkey Breast, low-FODMAP Chili, or low-FODMAP Lasagna.
The flavor is enhanced by browning the meat first and we do not suggest skipping this step.
Good luck!
Amazing!
This stew was delicious! I used beef short rib and it was melt in your mouth amazingness. My whole family raved about it! Thank you for the great recipe!
YOUR REVIEW IS AMAZINGNESS PATTY!
We could not be more happy to hear this news. We love knowing that our recipes are enjoyed by families like yours following the low-FODMAP diet. It is our inspiration.
We also have a cookbook coming out October 6, 2020!
The Low-FODMAP IBS Solution Plan and Cookbook contains more than 100 low-FODMAP Recipes that can be easily prepared in 30 minutes or less! Check out our Products page for ways to order and get a BONUS FREE PDF with your purchase.
Have a wonderful day and stay in touch with us please!!
Just wow...
I didn’t have high hopes for this stew when I made it. I couldn’t find any safe broth so I just subbed water and 1.5 tsp salt. THIS WAS FREAKING DELICIOUS. I also added a few dashes of hot sauce because I love some heat. This is really fantastic stew!!
Hi Suz,
We are so happy to hear from you! What a lovely review to read 🙂
We are familiar with the challenge of finding low-FODMAP Soup Stock, that is why we created our line of 3 Happy Soup flavors, all lab-certified as low-FODMAP. You may want to take a look at these for future.
Have a lovely day!!
Super tasty! We’re fans in our home. Question though, has anyone tried to freeze it? I know it keeps in the fridge for a week, but I may have over planned this week and may need to freeze my stew ?
Thank you! Typically potatoes do not freeze well as the texture ends up mushy when defrosting. For that reason we don’t recommend freezing this stew for best flavor. Stay in touch!!
Yummy - added one more thing
Made this last night but added one other favorite ingredientbthat gives a richness to the flavour. That is liver paste ( not sure if FOD Map ok) as i just plucked this recipe from online. I use this in similar style beef dishes.
This has to be the BEST recipe I’ve ever used! Beef is so tender and the flavor is on point! I will NEVER use another recipe! In fact, for the past two weeks I’ve ONLY used Rachel’s recipes for this and other things. I have felt 100 x better and have had ZERO issues with digestion and my IBS !!!! THANK YOU!!!
Thank you so much Heather!!
We love this feedback. You made our DAY 🙂 🙂
Yummy!!!!
incredible flavor
Cal
How many calories per serving. I’m trying to gain weight. I’m making this recipe today. My nutritionist wants me to increase my cal and keep track of everything I eat. Thanks.
Hi Linda,
Thanks for your question! We are not able to provide nutritional info. However, you may be able to find an ‘app’ to help you with that. We wish you best of luck with your health.
Delicious.
Thank you for the first low FODMAP recipe that I actually enjoyed.
Hi Chelsea!
Thanks so much for your comments! We are so sad to hear you have not enjoyed any of the other recipes you have had on the low-FODMAP diet though. We would love you to check out our low-FODMAP Favorite Top 20 recipes for other ideas. We also think you may find our bestselling The Low-FODMAP IBS Solution Plan & Cookbook with over 100 recipes to be of use in finding easy and delicious ideas. Stay in touch!!
Delicious comfort food
My daughter was placed on a low fodmap diet and at first it was so incredibly overwhelming..finding your website has been so helpful! Our family has liked the recipes I’ve made so far…but this was delicious! Already looking forward to the leftovers! So so good and the comfort food needed on a chilly winter night!
Thank you SO much! We hope you have found our other resources as well such as the FREE Low-FODMAP Happy Gut Guide PDF, and our amazing LOW-FODMAP IBS Solution Plan & Cookbook.
Stay tuned- we have a new book on the entire FODMAP Reintroduction Phase launching in May 2023! You can preorder it on Amazon now!
Loved it!
In my husbands words – “this tastes like normal food!” This was delicious. I added a little celery.
Fantastic!
We love this. Thanks for your comments!!
Family Favourite
Winter warmer, full of flavour (thanks for the GF Worcester Sauce recipe too?) easy, comforting dinner! We just added some green beans & peas, cooked separately ?
Thank you so much Lisa! Stay in touch with us!!
Should the broth be covering all of the beef /carrots/potatoes? I think I used slightly over 2lb beef and a little extra carrot and the broth is only hitting the bottom of them in the crockpot. Do I need more broth ?
We are sorry, but we aren’t sure how to answer you accurately without seeing your crockpot. If you used the correct amounts of the ingredients, then it may not cover the bottom. Juices will arise from cooking the meat. However, if you added more of the items then probably add some more broth to compensate. Hope that helps!