We love comfort food and our Low FODMAP Instant Pot Beef Stew combines classic beef stew flavors with the modern, quick-cooking approach of the Instant Pot. Tender beef, carrots, parsnips, scallion (greens), red wine and tomato make a rich dish that is a cinch to pull together. We like to serve this with mashed potatoes, steamed potatoes, grits or polenta – and a no-FODMAP leafy green salad on the side.
Working With An Instant Pot
I have to admit, I was late to the Instant Pot craze, but I understand the attraction. You can get food on the table fast and cook in large batches. Having low FODMAP food on hand is one way to keep you on track when following the diet.
The machine we use in our Test Kitchen is the Instant Pot Duo Evo Plus. The 6-quart sized pot is the best choice, we think, for FODMAPers for a few reasons.
- First of all, the great majority of Instant Pot recipes out there are geared towards this size machine.
- Secondly, even if you live alone, it is prudent to take advantage of your cooking projects to make enough to freeze for later – so that you always have low FODMAP meals at hand.
- And thirdly, if you live with others, and some of them are not following the low FODMAP diet, larger batches allow you to share. We create our recipes to be loved by all. No one turns down our Instant Pot BBQ Brisket, for instance!
Learn How To Use Your Instant Pot
After years in the industry I happen to have many cookbook author friends. I count myself lucky to know many whom I greatly respect, for their palates, creativity and ability to present well developed, tested and written recipes.
And then there are those who are especially prodigious. Enter my friends Bruce Weinstein and Mark Scarbrough. They are the authors of Instant Pot Bible, The Instant Pot Bible: The Next Generation and also From Freezer to Instant Pot The Cookbook: How to Cook No-Prep Meals in Your Instant Pot Straight from Your Freezer and these guys are authorized by Instant Pot, so you know they are the real deal. If you have an Instant Pot, you need these books.
And while you are at it, check out their over 2-dozen other books. These guys know how to cook and write recipes.
Can Low FODMAP Instant Pot Beef Stew Be Made Without An Instant Pot?
Yes, you can cook this dish in a large Dutch-oven. You will want to simmer on low for hours until tender. Check at the 2-hour mark.
Can I Make Low FODMAP Instant Pot Beef Stew In A Slow Cooker?
Yes, set to Low and cook for 8 hours.
Seasoning Your Low FODMAP Instant Pot Beef Stew
You will notice that the recipe calls for Low FODMAP Beef Stock, Chicken Stock or even water. Depending on what you use, your need for additional seasoning might be more or less what is listed below. Certainly, adding salt and pepper to your taste will come into play.
You might get to the end and want to add a little more rosemary, thyme, tomato paste or Worcestershire sauce, too. Go for it. Per the serving sizes, you won’t have to worry about altering the FODMAP load.
Yes, even though Worcestershire sauce contains garlic and onion they are in such small amounts that Monash has lab tested and approved 2 Australian tablespoon amounts if 42 g per serving.
For more information on Worcestershire sauce and condiments in general, check out our article The Ultimate Guide to Low FODMAP Condiments.
Ingredients For Low FODMAP Instant Pot Beef Stew
All the ingredients are easily sourced. For the beef you have your choice of bottom round, top round or boneless chuck. I like using some of the excess fat that I trim away as the fat to melt in my pot to brown the meat (see below).
You also have your choice of beef stock, chicken stock, or water. The final flavor of your dish will change depending on your choice and might demand more or less seasoning.
How To Make Low FODMAP Instant Pot Beef Stew
Press Instant Pot button for “Sauté” and set the temperature to “Medium/Normal/Custom 300°F (150°C). Set time for 25 minutes. Add the oil, (and a few pieces of beef fat to render, if you like).
Then add the meat and stir to coat.
Sauté for about 10 minutes or until meat is browned.
Add scallions and continue sautéing until they soften, a few more minutes.
Stir in the tomato paste, Worcestershire sauce, rosemary and thyme, then stir in the stock and wine. Season well with salt and pepper.
Turn off the Sauté function and lock the lid on the pot. Set machine for “Pressure Cook” on the Maximum setting for 40 minutes with the “Keep Warm” setting turned off. Press Start. At the end of this cooking cycle, turn machine off and allow the pressure to return to normal on its own, about 20 to 30 minutes.
Open the pot, add the carrots and parsnips.
Lock the lid and set machine to Pressure Cook on Maximum for 5 minutes, with Keep Warm function off. Press Start. Use quick release to vent the pressure at end of cooking time. Stir everything together well.
Taste and season as desired. Beef stew is ready to serve, garnished with parsley, which we think adds quite a bit to the flavor and experience.
More Comfort Food
If this recipe rings your bells, be sure to also check out the following low FODMAP recipes, straight from our Test Kitchen.
- Low FODMAP Slow Cooker Pot Roast
- Low FODMAP Instant Pot Pork Ragu
- Instant Pot Chicken Noodle Soup
- Cuban Style Roast Pork
- Instant Pot Caribbean Style Pork
- Low FODMAP Instant Pot Cuban-Style Pork
- Low FODMAP Orange Rosemary Roast Chicken
- Slow Cooker Short Ribs with Orange & Rosemary
- Chicken with Artichokes & Olives
- Porchetta Pork Roast
- Turkey Shepherd’s Pie
- Hearty Lasagna
- Chicken Pot Pie
- Braised Chicken with Mushroom Ragu
Low FODMAP Instant Pot Beef Stew
We love comfort food and our Low FODMAP Instant Pot Beef Stew combines classic beef stew flavors with the modern, quick-cooking approach of the Instant Pot. Tender beef, carrots, parsnips, scallion (greens), red wine and tomato make a rich dish that is a cinch to pull together. We like to serve this with mashed potatoes, steamed potatoes, grits or polenta – and a no-FODMAP leafy green salad on the side.
Ingredients:
- ¼ cup (60 ml) Garlic-Infused Oil, made with olive oil, or purchased equivalent
- 2 ½ pounds (1.2 kg) beef stew meat, such as bottom round, top round or boneless chuck, cut into large chunks, trimmed of excess fat
- 1 cup (64 g) chopped scallions, green parts only
- 2 tablespoons tomato paste
- 1 tablespoon Worcestershire sauce
- 1 teaspoon dried rosemary
- 1 teaspoon dried thyme
- 1 ½ cups (360 ml) Low FODMAP Beef Stock, Chicken Stock or water
- 1 cup (240 ml) dry red wine
- Kosher salt
- Freshly ground black pepper
- 1- pound (455 g) carrots, trimmed, peeled and cut into large bite-sized chunks
- 1- pound (455 g) parsnips, trimmed, peeled and cut into large bite-sized chunks
- Fresh flat-leaf parsley
Preparation:
-
Press Instant Pot button for Sauté and set the temperature to Medium/Normal/Custom 300°F (150°C). Set time for 25 minutes. Add the oil, (and a few pieces of beef fat to render, if you like), then add the meat and stir to coat. Sauté for about 10 minutes or until meat is browned. Add scallions and continue sautéing until they soften, a few more minutes. Stir in the tomato paste, Worcestershire sauce, rosemary and thyme, then stir in the stock and wine. Season well with salt and pepper.
-
Turn off the Sauté function and lock the lid on the pot. Set machine for Pressure Cook on the Maximum setting for 40 minutes, with the Keep Warm setting turned off. Press Start. At the end of this cooking cycle, turn machine off and allow the pressure to return to normal on its own, about 20 to 30 minutes. Open the pot, add the carrots and parsnips, lock the lid and set machine to Pressure Cook on Maximum for 5 minutes, with Keep Warm function off. Press Start. Use quick release to vent the pressure at end of cooking time. Stir everything together well. Taste and season as desired. Beef stew is ready to serve, garnished with parsley, which we think adds quite a bit to the flavor and overall experience.
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash carrots contain no FODMAPs.
- Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
- Parsnips: Parsnips have been lab tested by Monash University and have shown no detectable FODMAPs.
- Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
This is the third low-FODMAP rendition of beef stew that I have tried and it is, BY FAR, the closest to what I consider “good” beef stew. My family thoroughly enjoyed it, and, as well they should since they didn’t do any of the cooking! I liked it well enough; however, I find it lacked a sort of depth for my taste buds… I don’t know how to explain it since I’m not a real cook. I followed the recipe exactly, so perhaps, as Dede recommends in her notes, I need to tweak the tomato paste, Worcestershire sauce, and/or salt/pepper to achieve the stew of my dreams. In the end, I say that this recipe is definitely worth trying. And, if it misses the mark, make the adjustments Dede recommends. I love the flexibility! The stew comes together so quickly, it’s not a huge time investment. There are plenty of stew months left this year in New England and I look forward to trying again. 🙂
Barbara, thank you for pointing our some very important points: all of us have different tastebuds. And, many folks with IBS are looking for milder dishes. As you stated, this dish is flexible, which is also pointed out in the recipe – and as we all learn more about FODMAPs, then we will also know how we can tweak appropriately, from a FODMAP perspective, to our own tastes.
This is 5 stars! I can’t get them to stay filled in! I made this with turnip rather than parsnip because that was what I had. I added baby potatoes and only had 1.25 lbs of beef. I went heavy on the worstershire sauce. This was so delicious. I was ver happy that it came out so delicious. It was just for my husband and I so it was more than enough. I used the correct amounts of veggies so we still have leftovers. Tonight it is well below zero here in New England and this wonderful recipe really was needed. Yummy. This is going in a frequent rotation.
Ahh a fellow New Englander! It was been bitterly cold and I agree with you – this is Exactly the kind of dish that warms you right up! So glad you enjoyed it and thank you for letting others know your experience.
Forgot to leave stars! 4.5 stars for flavor and ease and then the additional 0.5 star for the flexibility to adjust to your own taste for a total of 5 stars. This is by far the best low FODMAP beef stew recipe I have tried.
You make me smile and laugh! We love you Barbara-Ann!
This looks so very delicious! If I’m using a slow cooker, should I brown the meat at all beforehand? Thanks again for your terrific recipes.
Hi Eva, it does come out better with browning.
This is SO GOOD!!! I don’t have an Instant Pot so I browned the meat, deglazed (?) the pan with the wine and then dumped everything into my slow cooker. By far the best beef stew I’ve had. Thank you!
Great news! It is such a comforting, homestyle dish. Thank you for taking the time to rate and comment.
Hi! Does this freeze well? Thank you!
You can but the vegetables do change texture. They can take on more water and get mushier.
This is absolutely WONDERFUL. I did just as the recipe instructed, but I cooked the beef in the pot. If you haven’t tried this recipe, you are missing out, Adding this to my favorite recipes.
https://www.beckandbulow.com
So great to hear of your success! Thank you for taking the time to write us and to help others with your tips.
Loved it. I added baby potatoes and a little cornstarch after to thicken. The last Instant Pot stew recipe I tried turned the veggies to mush. This was perfectly timed.
Tee this was Exactly my intention! So glad you got great results! Thank your letting us know and hopefully it will inspire others.
I’m new to eating Low Fodmap and was so frustrated at first because I felt like there was nothing I could eat and what I could eat was so bland, I felt so sad. This site has given me so many great recipes that taste amazing! I don’t feel like I’m missing out. My husband even loves the recipes and especially this beef stew, he says it’s the best stew I’ve ever made! Thank you for the wonderful recipes.
Hannah, This is such a lovely note! Thank you for taking the time to write and we are so happy to know that we are making a difference for you and your family! Welcome to the community.
If I’m using a slow cooker instead of an instant pot, how long do you recommend it cooks for?
You can use our recipe for the slow cooker instead or as a guide.
I can’t wait to make this recipe!! I have a 3 quart instant pot. Should I cut the ingredients in half?
Yes I would halve it
I made this for my family and everyone loved it SO MUCH, including my 10 year old very, very rarely compliments my cooking! It is definitely going in the regular rotation. I’ve been struggling lately to find flavorful meals that meet my fodmap requirements, but dont make me feel like I’m giving my family boring food because I’m following this way of eating. Thank you so much!!
Jenn we love good news! And it makes us especially happy when the family loves the food, too. Thank you so much for writing and inspiring others.
Any idea of what we can substitute for wine if we were doing this alcohol-free?
You could try more stock and maybe play with umami ingredients. Maybe some tomato paste?
Red wine is low FODMAP? I thought alcohol was taboo
Not at all! Check out our article…from wine to beer, vodka to tequila and brandy there are MANY low FODMAP choices.
This was wonderful! Even my husband liked it, and generally is not thrilled with beef stew. Made it for the first night of Rosh Hashanah along with my chicken soup, amended for fodmap. A delicious dinner. Thank you!
That’s a big YAY! So glad that your hubby liked it. Once you make it, it is also easy to play with, using other low FODMAP seasonings etc.
This is the best veal dish that I ever had!!!! Even my son, who’s not a big meat fan, loved it.
Did you use veal in the dish? Veal would be low FODMAP so that is a great swap.
Really tasty stew. The first time we tried it, my low FODMAP husband still felt ill afterwards. Unsure if it was from the wine or potentially the garlic infused olive oil, but I really enjoyed it. Trying it again with regular olive oil, hope that does the trick. I would say this has much more than 10 minutes of prep time. Not sure who can peel and chop 2 lbs of veggies in 10 minutes, but I sure can’t.😂
Hi there! So glad you enjoyed the recipe. In terms of timing, FYI, if a recipe called for 1 cup of chopped carrots then the carrots are chopped already. If the recipe calls for 2 carrots, and then the carrots are addressed in the directions to wash, trim, chop. etc. then the prep time is included.
Ahh, that makes more sense.
Thank you for this recipe. It was delicious. I trimmed & cut up a 3 lb chuck roast & sautéed it in a few batches. Changes I made were to use 3 TB Worcestershire & 1 extra cup chicken broth due to more meat & potatoes. I used Fody garlic infused oil but had to omit the scallions as even the green parts don’t work for me. I added about 1 lb halved small new potatoes with the other vegetables. Your timing worked well for me. When done, I stirred in a mix of 2 TB cornstarch & 3 TB water & cooked it further on sauté for about 3 minutes to thicken the gravy. It was perfectly cooked & it looked & tasted wonderful!
Love your tweaks and so happy this worked out well for you!