Low FODMAP Beef Stew
Posted on May 12, 2022
Set and forget! This recipe is perfect after a busy day of work when you want to come home, put on dinner and put your feet up. Incorporating the garlic flavours with FODMAP Friendly certified Cobram Estate Garlic Infused Oil Extra Virgin Olive Oils you are going to love this recipe!
Low FODMAP Beef Stew
Prep time: 10 minutes
Cook time: 3 hours
1.5kg Chuck steak (you want lots of marbling) – cut into 4cm pieces
2 Tsp salt
1 Tsp freshly ground black pepper
Garlic infused oil
2 Tbsp balsamic vinegar
6 Spring onions – Green ends only, chopped
2 Stalks of celery – Finely diced
1 leek – green ends only, finely chopped
2 tbsp tomato paste
3 tbsp Gluten free plain flour
480ml dry red wine
1 Litre of stock using Pantori Mushroom bouillon in 1L boiling water
1 Bay leaf
4 large sprigs of Thyme
4 large carrots – peeled and cut into 2.5cm chunks on an angle
500g Baby or new potatoes – left whole
Fresh chopped parsley, for serving (optional)
1. Preheat the oven to 165°C/329°F
2. Pat the beef dry and season with the salt and pepper. In a large Dutch oven, heat 1 tablespoon of garlic infused oil over medium-high heat. Brown the meat in 3 or 4 batches, turning with tongs, for about 5 minutes per batch; add 1tbsp oil for each batch. (To sear the meat properly, do not crowd the pan and let the meat develop a nice brown crust before turning with tongs.) Transfer the meat to a large plate and set aside.
3. Reduce pan to a medium heat and add the spring onions, celery, leek and balsamic vinegar; stir and scrape the brown bits from bottom of the pan, for about 5 minutes.
4. Add the tomato paste and cook for a minute more. Add the beef with its juices back to the pan and sprinkle with the flour. Stir until the flour is dissolved, 1 to 2 minutes.
5. Add the wine and leave for 2 minutes stirring part way through. Add the mushroom stock, bay leaf and thyme sprigs. Stir to loosen any brown bits from the bottom of the pan and bring to a boil.
6. Add in the carrots, cover the pot with a lid, transfer to the preheated oven, and braise for 3 hours in total, after 1 hour add in the new potatoes. Return to the oven for the remaining 2 hours or until the vegetables are cooked, the broth is thickened, and the meat is tender.
7. Season to taste, if necessary, and garnish with fresh parsley.
Recipe acknowledgement: Pantori