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Low FODMAP Fennel Beef Stew

Ignite Nutrition Inc. / Feature  / Low FODMAP Fennel Beef Stew
Low FODMAP Fennel Beef Stew

Low FODMAP Fennel Beef Stew

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
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!)

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

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