Name: Low FODMAP Beef Bourguignon with Parsnip Croquettes
Prep time: 30 min
Cook time: 4 h
Total time: 4 h 30 min
Yield: 8 servings
Cuisine: Low FODMAP Diet
Ingredients: 1/3 cup garlic-infused olive oil; 2 carrots, peeled and sliced; 1 large sprig fresh rosemary; 1/4 cup cornstarch; Freshly ground black pepper; 2.5 lbs lean beef, diced; 1.5 cups low-FODMAP beef stock; 2 cups water; 1 cup good red wine; 2 tablespoons tomato paste; 2 bay leaves; 2 cups baby spinach; 1 cup green beans, chopped; --- For the Croquettes ---; 2 medium parsnips, peeled and diced; 1 large potato, peeled and diced; 2 tablespoons butter; 1/4 teaspoon sweet paprika; Salt and pepper; 2 eggs, beaten; 1 cup gluten-free breadcrumbs; 1/2 cup grated Parmesan; Oil for frying

Instructions

Heat 1 tablespoon olive oil in a large stockpot. Add carrots and rosemary, sauté until lightly browned.

Remove carrots and set aside.

Combine cornstarch and pepper. Dust beef cubes in mixture.

Heat remaining olive oil. Brown beef in batches, 2-3 minutes per batch.

Return all beef to pot with carrots, rosemary, stock, water, wine, tomato paste, and bay leaves.

Bring to a boil, then reduce to very low. Cover and simmer 3-4 hours, stirring occasionally.

For croquettes: Boil parsnips and potato until tender. Drain and mash well.

Add butter and paprika. Season to taste. Cool to room temperature.

Beat eggs in one bowl. Mix breadcrumbs and Parmesan in another.

Shape parsnip mixture into 3-inch logs. Dip in egg, then coat in breadcrumbs.

Shallow-fry croquettes until golden on all sides.

When beef is tender, stir in spinach and green beans.

Season with salt and pepper. Let stand 5 minutes.

Serve bourguignon in bowls with croquettes on the side.

FODMAP Notes

This classic French dish uses garlic-infused oil instead of fresh garlic. Check beef stock for FODMAP-safe ingredients. Green beans are low FODMAP at about 15 beans per serving. Parsnips are safe.

Tips

💡 Use a good wine you'd drink
💡 Low and slow is essential for tender beef
💡 Make croquettes ahead and reheat
💡 Serve with crusty gluten-free bread

Recipe Notes

This elegant French classic takes time but rewards you with incredibly tender, richly flavored beef. The parsnip croquettes add a special touch.

Substitutions

Croquettes: Mashed potatoes or polenta
Vegetables: Mushrooms (in FODMAP-safe portions)
Wine: All beef stock if preferred

Storage

Refrigerator: Keeps 5 days (improves overnight)
Freezer: Beef freezes well up to 3 months

FODMAP Stacking Note

One serving is low FODMAP. Green beans are portioned appropriately. Verify stock ingredients.

Low FODMAP Beef Stew
Low FODMAP Shepherds Pie
Low FODMAP Pot Roast