Instant Pot Low FODMAP Pot Roast

Since Bruce is trying to eat a low FODMAP diet, and I had a chuck roast, I looked for a good pot roast recipe that I could modify to be low FODMAP. I found one in The Rootitoot Cookbook, A Grandma’s Recipes for Your Instant Pot by Ruth “Rootitoot” McCusker. If you haven’t discovered her cookbooks for the Instant Pot, I can highly recommend them. Ruth tells the most amazing stories of her childhood interspaced among her recipes. She also created a group on Facebook that is devoted to people politely helping each other with Instant Pot recipes. Her family keeps up the Facebook group in her memory.

I didn’t take pictures while making this or serving it. I’ve got to remember to take pictures.

Serves 8 to 10

Ingredients

• 4 pound chuck roast
• 1 teaspoons salt
• 1 teaspoons pepper
• 2 tablespoons of canola oil or other light cooking oil
• 2 cup sliced mushrooms (while mushrooms are on the FODMAP side of the chart, they don’t give Bruce problems.) These are optional, so if mushrooms cause problems, leave them out.
• 1 cup of sliced celery
• 2 teaspoons onion powder
• 1 teaspoon garlic powder
• 2 cups water
• 2 teaspoons of Beef Better the Bouillon (optional)
• 4 tablespoons tomato paste
• 2 tablespoons soy sauce
• 2 tablespoons non-FODMAP Worcestershire sauce (optional)
• 1 1/2 tablespoons balsamic vinegar
• 1/2 teaspoon dried basil
• 1/4 teaspoon dried thyme
• 2 bay leaves
• 1 tablespoon brown sugar
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 3 cups of washed red potatoes, cut into 1 1/2 inch pieces
• 2 cups of carrots of pealed baby carrots, or pealed and cut regular carrots cut in half and then cut into 3 inch pieces
• 3 tablespoons of tapioca flour
• 1/2 cup water

Tools:

Instant Pot, cutting board, knife, paper towels, tongs or a long fork, wooden spoon, 2 plates, foil, small bowl, dinner fork or small whisk

Instructions

1. Pat the chuck roast dry with paper towels.
2. Evenly season one side of the roast with 1/2 teaspoon of salt and 1/2 teaspoon pepper. Evenly season the other side of the roast with 1/2 teaspoon of salt and 1/2 teaspoon of pepper.
3. Press Saute on the Instant Pot and add the oil. When the oil starts to shimmer, add the roast to brown. Leave the roast to brown for 3 to 4 minutes without moving it.
4. Taking your tongs or long fork, reach into the Instant Pot and flip the roast to let the other side brown. Leave the roast to brown for 3 to 4 minutes.
5. Once the roast has finished browning, with your tongs or long fork, remove the roast to the plate.
6. Add the mushrooms (if using) and celery and stir for a couple of minutes.
7. Add 2 cups of water to the pot and stir to deglaze the pot, making sure to scrape all the brown bits (fond) up so you don’t wind up with the “Burn” warning.
8. Add the tomato paste, Beef Better than Bouillon, onion powder, garlic powder, soy sauce, Worcestershire sauce (if using), vinegar, basil, thyme, bay leaves, brown sugar, 1 teaspoon salt and 1/2 teaspoon pepper.
9. Stir until everything is mixed together and comes to a simmer. Press Cancel.
10. Using the tongs or long fork, put the roast back into the pot and pour the meat juices into the pot. Close the lid and make sure the top is set to Sealing. Set the Manual (or Pressure Cook) to 50 minutes. I used 55 minutes since I am at high altitude.
11. After the 50 (or 55) minutes are up, leave it for 15 to 20 minutes of natural release. Then vent the pressure from the Instant Pot until the pin drops.
12. Open the lid and remove the roast with the tongs or long fork to a plate and tent with foil. Using the tongs or a wooden spoon find and remove the bay leaves and throw them away.
13. Add the potatoes and carrots to the Instant Pot and give them a stir. Close the lid and make sure the top is set to Sealing. Set the Manual (or Pressure Cook) to 5 minutes.
14. While the potatoes and carrots are cooking, in a small bowl, mix the tapioca flour and 1/2 cup of water together with a fork or small whisk until completely smooth.
15. When the Instant Pot is done, press Cancel and Vent for quick release. When the pin drops remove the lid.
16. Hit the Saute button and add the tapioca flour and water. Stir until it comes to a boil. Then hit Cancel.
17. Taste for salt and pepper and adjust to taste.
18. The roast should be falling apart tender and the carrots will have slight bit of crunch.

Notes:

You could use cornstarch instead of tapioca flour.

We have found the gravy with carrots and potatoes severed over polenta is delicious.