It might be Spring here in the Pacific Northwest, but it sure feels like Winter just isn't letting go this year. It's when you have a friend in town for a few days in April that you realize - even though it rains all the time here in Portland, there's nothing to do besides eat and drink beer. Sign me up!
So I decided it was time to adapt one of my favorite comfort foods. Inspired by a red plaid can (I'm lookin' at you, Mr. Moore!), and armed with my arsenal of Low FODMAP flavors, I bring to you my most classic Low FODMAP Beef Stew.
Low FODMAP Beef Stew
1lb beef stew meat, cut in 1cm cubes
3-4 medium potatoes, cubed
3 medium carrots, roughly chopped
1/2 cup leeks, greens only, chopped
1 cup canned cut green beans
4 cups Low FODMAP broth/stock
1/4 cup red wine
1 tbs worcestershire sauce*
3 tbs corn starch
1 tbs garlic infused oil
2 tbs butter
2 tbs olive oil
Salt and pepper to taste
*While worcestershire sauce does contain onion and garlic, it has been tested by Monash as Low FODMAP up to 2 tablespoons per serve - Read more from Alana at A Little Bit Yummy here
Per Serve: Calories 313, Fat 15g, Sodium 1920mg, Carbs 26g, Fiber 3g, Sugars 4g, Protein 19g
Start by tossing your stew meat in the garlic infused oil, corn starch and some salt and pepper.
Heat the butter and olive oil in a heavy-bottomed pot with lid (I use my dutch oven).
Brown the meat on medium heat until the bottom of your pan turns into a sticky brown mess, and your meat has a bit of color. Set the meat aside.
Add your leek greens and carrots to the pot, and stir as they cook until softened.
Put the meat back in the pot, then pour in the wine and worcestershire sauce and get to scraping! It's okay if you can't get all the bits, the rest will loosen as the stew cooks. Pour in the broth/stock as well, and turn the heat down to low.
Replace the lid and continue to simmer on low heat for an hour, or longer if you have it. Add the potatoes and continue to cook another 30 to 60 minutes, or until the potatoes are soft and fork-tender. Taste and season with salt and pepper to your liking.
Stir in the green beans and let them heat through, then serve as is. Make sure to grab seconds before it's all gone!
Hi, I'm Zoe - a novice blogger who happened to experience IBS symptom relief following a Low FODMAP diet. I adapt recipes for a happy tongue and a happy tummy!