FODMAP-Friendly Beef Stew

I recently came across a wonderful Paleo Beef Stew recipe on the MINDD Foundation website and loved how simple, nourishing and comforting it was.

If you would like this recipe here is the link:

MINDD Foundation Paleo Beef Stew Recipe

However, as many of my patients experience digestive sensitivities, particularly bloating, abdominal discomfort and IBS symptoms, I thought it would be helpful to create a FODMAP-friendly version that more people can enjoy.

By making a few simple ingredient swaps—such as replacing onion and garlic with garlic-infused olive oil and the green tops of spring onions—you can still enjoy all the rich, hearty flavours of a slow-cooked beef stew while being gentler on sensitive digestive systems.

Whether you're following a low-FODMAP eating plan or simply looking for a nourishing, gut-friendly meal to warm you through the cooler months, I hope you enjoy this delicious adaptation.

Serves: 6

Preparation Time: 15 minutes

Cooking Time: 1 hour 30 minutes

Ingredients

• 900 g (2 lb) beef chuck roast, cut into 2.5 cm (1-inch) cubes

• 2 tablespoons garlic-infused extra virgin olive oil

• 4 cups low-FODMAP beef stock or homemade onion- and garlic-free bone broth

• 2 large carrots, peeled and sliced into rounds

• 2 medium potatoes, peeled and cut into large cubes (or substitute Japanese/Kent pumpkin or swede/rutabaga)

• 2 celery stalks, diced

• 4 spring onions (green tops only), finely sliced

• 2 tablespoons tomato paste

• 2 tablespoons arrowroot flour

• 2 sprigs fresh thyme

• 1 sprig fresh rosemary

• 2 bay leaves

• 1 tablespoon tamari (optional, for added richness)

• Sea salt and freshly ground black pepper, to taste

• Fresh parsley, chopped, to garnish

Method

1. Heat the garlic-infused olive oil in a large heavy-based saucepan or Dutch oven over medium heat.

2. Season the beef generously with sea salt and freshly ground black pepper. Working in batches if necessary, sear the beef for 2–3 minutes on each side until beautifully browned. Remove from the pot and set aside.

3. Add the carrots, celery and the green tops of the spring onions to the same pot. Cook for 4–5 minutes until the vegetables begin to soften.

4. Return the beef to the pot. Stir through the tomato paste and arrowroot flour until the meat and vegetables are evenly coated.

5. Gradually pour in the beef stock, stirring to lift all the caramelised flavours from the bottom of the pot. Add the thyme, rosemary, bay leaves and tamari (if using). Bring to a gentle boil.

6. Reduce the heat to low, cover and simmer for approximately 45 minutes.

7. Add the potatoes (or your chosen vegetable substitute) and continue cooking for another 30–35 minutes, or until the beef is melt-in-your-mouth tender and the vegetables are cooked through.

8. Remove and discard the thyme sprigs, rosemary stem and bay leaves. Taste and adjust the seasoning if required.

9. Sprinkle with fresh parsley and serve warm.

Serving Suggestions

This comforting stew is delicious served on its own or paired with:

• Steamed green beans or broccolini

• Wilted spinach or silverbeet

• Creamy mashed potato

• White rice or quinoa for a heartier meal

Nutritional Benefits

This wholesome stew is naturally gluten free, dairy free and low FODMAP, making it suitable for many people with digestive sensitivities. Slow-cooked beef provides high-quality protein along with iron, zinc and vitamin B12 to support energy production, immune health and tissue repair.

The colourful vegetables contribute fibre, vitamins and antioxidants while remaining gentle on the digestive system when enjoyed in appropriate portions. Garlic-infused olive oil delivers the delicious savoury flavour of garlic without the FODMAP carbohydrates, allowing you to enjoy a rich, satisfying meal that is both nourishing and gut friendly.

Tips

• Browning the beef before simmering develops a rich depth of flavour that makes all the difference.

• Homemade bone broth prepared without onion or garlic adds extra nutrients and a beautiful richness to the stew.

• Like many slow-cooked meals, this stew tastes even better the following day as the flavours continue to develop.

• Leftovers freeze beautifully, making this an excellent meal to prepare in advance for busy weeks.