This hearty Low FODMAP Beef Stew is made with tender chunks of beef, earthy white potatoes, sweet carrots, and a savory base of garlic-infused oil and herbs. The recipe creates a rich and comforting main course that is full of deep, complex flavors but remains gentle on sensitive stomachs. It is perfect for a cozy winter dinner and makes enough for a satisfying meal for the whole family.

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Low FODMAP Beef Stew Ingredients

1.5 lbs beef chuck
2 tablespoons garlic-infused oil
3 medium carrots
1/2 cup celery
3 cups low FODMAP beef broth
1 cup canned diced tomatoes
2 cups white potatoes
1/4 cup scallion greens
1 teaspoon dried thyme
1 teaspoon dried rosemary
2 tablespoons gluten-free flour
Salt and black pepper

How To Make Low FODMAP Beef Stew

Sear the meat: Heat the garlic-infused oil in a large soup pot or Dutch oven over medium heat. Season the beef cubes generously with salt and pepper, then brown them on all sides. Work in batches if necessary to avoid overcrowding the pan.
Thicken the base: Once the beef is browned, sprinkle the gluten-free flour over the meat. Stir constantly for about 1 minute to coat the beef and cook out the raw flour taste.
Add the vegetables: Add the sliced carrots, chopped celery, potato cubes, and scallion greens to the pot. Stir briefly to mix them with the beef.
Add liquid and seasonings: Pour in the beef broth and the drained diced tomatoes. Stir in the dried thyme and rosemary. Scrape the bottom of the pot with a wooden spoon to release any flavorful browned bits.
Simmer the stew: Bring the mixture to a gentle simmer.
Cook until tender: Cover the pot with a lid and reduce the heat to low. Cook for 1.5 to 2 hours, or until the beef is fork-tender and the vegetables are soft.
Finish and serve: Taste the broth and add more salt or pepper if needed. Serve warm.

Recipe Tips

Choose the Right Cut: Stick to beef chuck or “stew meat.” Leaner cuts like sirloin can become tough and dry when cooked for long periods. Chuck has enough fat and connective tissue to stay moist.
Don’t Skip Browning: Searing the beef first creates the Maillard reaction. This adds a depth of savory flavor to the broth that you cannot get just by boiling the meat.
Thickening Adjustments: If you prefer a thicker stew, you can mix an extra teaspoon of cornstarch with a little cold water and stir it in during the last 10 minutes of cooking.
Watch the FODMAP Stacking: This recipe carefully balances ingredients like celery and canned tomatoes. Stick to the recommended portion sizes to keep the overall FODMAP load low per serving.

What To Serve Beef Stew

This stew is a complete meal in a bowl, but it pairs wonderfuly with a side of carbohydrates to soak up the savory gravy. Serve it with a slice of crusty gluten-free bread or a warm gluten-free dinner roll. For a lighter side, a simple green salad with arugula, cucumber, and a lemon-olive oil vinaigrette adds a nice fresh contrast to the rich meat. You can also serve this over a bed of polenta or white rice.

How To Store Beef Stew Leftovers

Refrigerate: Store the cooled stew in an airtight container in the refrigerator for up to 3 to 4 days. The flavors often improve the next day as they sit together.
Freeze: This stew freezes well. Place it in a freezer-safe container or heavy-duty freezer bag for up to 3 months. Note that potatoes can sometimes become slightly softer upon thawing, but they usually hold up well in a thick sauce.

Low FODMAP Beef Stew Nutrition Facts

Calories: 420 kcal
Total Fat: 22g
Saturated Fat: 8g
Cholesterol: 105mg
Sodium: 680mg
Total Carbohydrate: 24g
Dietary Fiber: 4g
Sugars: 4g
Protein: 32g

Frequently Asked Questions

Can I make this in a slow cooker? Yes. Brown the beef in a skillet first (this is important for flavor), then transfer everything to a slow cooker. Cook on Low for 7-8 hours or High for 3-4 hours.
Is store-bought beef broth safe? Most standard store-bought broths contain onion and garlic. You must look for specific “Low FODMAP” certified brands or brands that list “yeast extract” and “spices” without specifying onion/garlic. When in doubt, use water and a safe bouillon cube or homemade stock.
Can I add peas to this stew? Green peas can be high in GOS (a type of FODMAP) in large servings. Canned peas (rinsed well) are generally lower in FODMAPs than frozen peas. If you want to add them, limit it to 1/4 cup for the whole pot to be safe.

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