Name: Low FODMAP Instant Pot Beef Stew
Prep time: 15 min
Cook time: 35 min
Total time: 55 min
Yield: 6 servings
Cuisine: Low FODMAP Diet
Ingredients: 2 lbs (900g) beef chuck roast, cut into 1.5-inch cubes; 3 tbsp garlic-infused olive oil; 3 cups (450g) Yukon gold potatoes, peeled and cut into 1-inch chunks; 2 large carrots (200g), peeled and cut into 1-inch pieces; 2 stalks celery (100g), cut into 1-inch pieces; 1 cup (150g) parsnips, peeled and cut into 1-inch pieces; 3 cups (710ml) low FODMAP beef broth; 1/2 cup (120ml) dry red wine (optional, or use extra broth); 2 tbsp tomato paste; 2 bay leaves; 1 tsp dried thyme; 1 tsp dried rosemary; 1 tsp paprika; 1.5 tsp salt; 1/2 tsp black pepper; 2 tbsp cornstarch mixed with 2 tbsp cold water (for thickening); 2 tbsp fresh parsley, chopped

Instructions

Pat beef cubes dry with paper towels. Season generously with salt and pepper.

Turn Instant Pot to Sauté mode (high). Add 2 tbsp garlic-infused oil.

Working in batches, brown beef on all sides (about 3-4 minutes per batch). Don't overcrowd. Remove and set aside.

Add remaining 1 tbsp oil to pot. Add carrots, celery, and parsnips. Sauté for 2 minutes.

Add tomato paste and stir for 30 seconds until fragrant.

Pour in wine (if using) and scrape up any browned bits from bottom of pot. Let bubble for 1 minute.

Return beef to pot. Add potatoes, beef broth, bay leaves, thyme, rosemary, and paprika. Stir to combine.

Press Cancel. Secure lid and set valve to Sealing.

Cook on Manual/Pressure Cook HIGH for 25 minutes.

When done, let pressure release naturally for 15 minutes, then quick release remaining pressure.

Remove bay leaves. Turn to Sauté mode. Stir in cornstarch mixture and simmer for 2-3 minutes until thickened.

Taste and adjust seasoning. Serve garnished with fresh parsley.

FODMAP Notes

This stew uses only low FODMAP vegetables in safe portions. Potatoes are low FODMAP (1 medium potato or 1 cup cubed per serving). Carrots and celery are low FODMAP in these amounts. Parsnips are low FODMAP up to 1/2 cup per serving. Tomato paste is safe in small amounts (2 tbsp for whole recipe). Red wine is low FODMAP - the alcohol cooks off. Use garlic-infused oil, not actual garlic cloves. Make sure beef broth doesn't contain onion or garlic - check labels or make your own.

Tips

💡 For even more tender beef, increase cook time to 30 minutes
💡 Browning the beef is optional but adds deep flavor - don't skip if you have time
💡 Make ahead - flavor improves after a day in the fridge
💡 Freeze individual portions for up to 3 months
💡 Serve over mashed potatoes or with gluten-free bread
💡 Add green beans in the last 5 minutes for extra vegetables

Recipe Notes

This classic beef stew is incredibly comforting and perfect for cold weather. The Instant Pot makes the meat fall-apart tender in a fraction of the time traditional methods require.

Substitutions

Meat: Try lamb shoulder or pork shoulder instead of beef
Vegetables: Add turnips, rutabaga, or green beans (all low FODMAP in moderate amounts)
Herbs: Use fresh herbs - 1 tbsp fresh thyme and 1 tsp fresh rosemary
Wine-free: Replace wine with equal amount of beef broth plus 1 tbsp balsamic vinegar

Storage

Refrigerator: Store in airtight containers for up to 4 days. Flavors improve overnight
Freezer: Freeze for up to 3 months. Consider freezing in portion sizes for easy reheating
Reheating: Thaw overnight if frozen. Reheat on stovetop or microwave until hot throughout
Make ahead: Cook 1-2 days ahead for even better flavor

FODMAP Stacking Note

Each serving contains about 1/2 cup potatoes, 1/3 cup carrots, and small amounts of other vegetables. These portions are well within low FODMAP guidelines. The tomato paste is diluted across 6 servings making it safe.

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