If you are following the low FODMAP diet, you may have noticed that so many comforting fall and winter dishes are hard to find low FODMAP. This is usually because the recipes contain onion and garlic.
I am NOT a fan of 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.
When I return home to smell this wholesome beef stew with fennel coming from my slow cooker crockpot – the chilling winter day gets a little better!
What is the best onion substitute?
Unlike many beef stews, this low FODMAP beef stew uses fennel. Fennel is a great substitute for yellow onions and garlic. It helps to produce the base aromatic flavours. As a registered dietitian, 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 even miss it!
This homemade beef stew cooks in a crockpot. So, simply prepare the ingredients in the morning and let your crock-pot do the rest!
What to do with leftover stew?
When I made this slow cooker beef & fennel stew 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!
You NEED to add this recipe to your weekly menu plan. Perhaps with our low FODMAP spanish chicken and rice casserole. Both so comforting and warm for the winter months!
Love this low FODMAP recipe as much as we do? Our collection of low FODMAP recipes were created to help you navigate the low FODMAP diet. Many of our patients have tried implementing the low FODMAP diet on their own. However, this diet should be conducted with the support of a registered dietitian. At Ignite Nutrition we offer one-on-one nutrition counselling to help you start on the low FODMAP diet with guidance.
Can I use fennel in a stew?
You can absolutely use fennel in a stew! One reason we love fennel for stews is because it makes a great substitute for onion and garlic. It is therefore an excellent option for transforming a stew dish into a FODMAP friendly option! Fennel provides an aromatic flavour base for stews and works great with beef stew like this one.
What meat does fennel go with?
Fennel is often paired alongside fish or chicken. But this beef stew proves that fennel also pairs very well with beef too! Fennel provides a delicious savoury flavour that pairs very well with most meats. When cooked, fennel has a similar texture to celery or onion and is a great low FODMAP swap for garlic and onion.
Low FODMAP Slow Cooker Fennel Beef Stew
- 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
- Chop all vegetables and place in a slow cooker.
- Add spices, canned tomatoes, and beef broth.
- On medium heat, fry beef in a frying pan until just brown.
- Transfer beef to slow cooker.
- Stir until evenly mixed and cover with a lid.
- Let cook for 4-6 hours on high, or 10-12 hours on low, until meat is tender and cooked through.
- 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.
- After 30 minutes, serve warm with your favourite bread. (if low FODMAP I like Demspter’s Zero Gluten or Little Northern Bakehouse!)
**Last reviewed February 2022 for Monash FODMAP portions
An Original Recipe By Nancy Gammack
University of Alberta Dietetics Specialization Student