Low FODMAP Fennel Beef Stew

 In Feature, IBS, Low FODMAP Recipes, Recipes

So many comforting dishes in the fall and winter are hard to find low FODMAP – usually because the recipes contain onion and garlic. And that’s exactly what I need in the winter!

I am NOT a fan of these cold winter days. Coming home from a long day when the sun has already gone to bed at 5 pm is not my favourite time of year.

With this low FODMAP Fennel Beef Stew, when I return home there’s a delicious smell coming from my slow cooker crockpot – the winter days get a little better!

Unlike many stews, this dish uses fennel, instead of onions and garlic, to produce the base aromatic flavours. I know I can hear all of you IBS’ers cheering ‘YAY’. And for those whose guts can bear onions and garlic, I promise you won’t miss it this time!

Since it cooks in a crock-pot, simply prepare the ingredients in the morning- and let your crock-pot do the rest!

When I made this dish just for myself, I had lots of leftovers- but I couldn’t of been happier! By freezing the leftovers into pre-portioned containers – I was set for a week of quick meals!

Low FODMAP Fennel Beef Stew

low FODMAP fennel beef stew - no onion or garlic but TONS of Flavour! This super simple crock pot recipe is great for busy nights and the whole family will love it! | Ignite Nutrition Registered Dietitian Nutritionists Specialize in gut health, IBS, and the low FODMAP diet. For more recipes and support head to www.ignitenutrition.ca today!

Low FODMAP Fennel Beef Stew
 
Author:
Serves: 6
Ingredients
  • 1.5 cup chopped fresh fennel
  • 2 red peppers, chopped into large pieces
  • 2 cups chopped red potatoes with skins
  • 2 large carrots, diced
  • ½ TBSP rosemary
  • ½ TBSP basil
  • ½ TBSP oregano
  • ½ TSP thyme
  • 1 can (14 fl oz) of no-salt added canned diced tomatoes
  • 1.5 cups onion/garlic free beef broth
  • 500 grams chunks of stew beef
  • 2 TBSP cornstarch
Instructions
  1. Chop all vegetables and place in a slow cooker.
  2. Add spices, canned tomatoes, and beef broth.
  3. On medium heat, fry beef in a frying pan until just brown.
  4. Transfer beef to slow cooker.
  5. Stir until evenly mixed and cover with a lid.
  6. Let cook for 4-6 hours on low, or 10-12 hours on high until meat is tender and cooked through.
  7. minutes before the stew is done, mix cornstarch in a cup with a small amount of cold water until dissolved. Transfer cornstarch mixture to slow cooker and stir evenly.
  8. After 30 minutes, serve warm with your favourite bread. (if low FODMAP I like Demspter's Zero Gluten or Little Northern Bakehouse!)
low FODMAP fennel beef stew - no onion or garlic but TONS of Flavour! This super simple crock pot recipe is great for busy nights and the whole family will love it! | Ignite Nutrition Registered Dietitian Nutritionists Specialize in gut health, IBS, and the low FODMAP diet. For more recipes and support head to www.ignitenutrition.ca today!

An Original Recipe By Nancy Gammack
University of Alberta Dietetics Specialization Student

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