Instant Pot Low-FODMAP Beef Stew

I started from the Lazy Day Beef Stew from the The Rootitoot Cookbook, by Ruth “Rootitoot” McCusker. I changed the recipe a good bit to make it low FODMAP and then I simplified a couple of steps to make an even easier “dump” stew. This recipe can even be made with frozen beef cubes.

Serves 8-10

Ingredients

• 1 1/2 cup of water
• 2 teaspoons of beef Better than Bouillon
• 2 Tablespoons of no FODMAP Tomato Paste
• 2 Tablespoons of no FODMAP Worcestershire sauce
• 2 Tablespoons of soy sauce
• 1 Tablespoon of brown sugar
• 1 Tablespoon of balsamic vinegar
• 2 teaspoons onion powder
• 1 teaspoon garlic powder
• 1 bay leaf
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 2 celery stalks, sliced into 1/4 to 1/2 inch slices
• 3 to 4 carrots, pealed and sliced into 1″ pieces
• 2 cups of scrubbed red-skinned potatoes, cut into 1″ pieces
• 2 roasted hot peppers, skin removed, sliced into 1/4 to 1/2 inch slices (Optional)
• 3 to 4 pounds beef shoulder roast, cut into 1″ cubes (fresh or frozen)
• 3 Tablespoons of tapioca flour (can use cornstarch instead)
• 4 Tablespoons of water
• 4 Tablespoons fresh chopped parsley for garnish (optional)

Tools:

Instant Pot, wooden spoon, small bowl, fork, knife, cutting board, peeler

Instructions

Notes:

1. Add all the ingredients to the Instant Pot, up to and including the beef shoulder roast. Leave out the 3 tablespoons of tapioca flour and 4 tablespoons of water.
2. Stir the ingredients in the Instant Pot so the onion and garlic powder are mixed in.
3. Put the lid on, make sure the valve is set to Sealing. Set the Pressure Cook (or Manual) to 25 minutes.
4. When the Instant Pot beeps after 25 minutes of pressure, leave it for 10 minutes of natural release, then do a quick release. Once the pin drops, remove the lid.
5. Hit Cancel, then Saute. Let the stew come to boiling.
6. While the stew is coming to boil, mix the 3 tapioca flour with the 4 tablespoons of water in the small bowl with a fork until there is a smooth slurry.
7. Stir the slurry into the stew with the wood spoon.
8. Boil 3 to 5 minutes after the tapioca slurry has been added to thicken the stew.
9. Hit Cancel.
10. Serve the stew in bowls and sprinkle the parsley over the stew in the bowls.

You can use 1 1/2 cup beef broth instead of the 1 1/2 cup of water and 2 teaspoons of Better than Bouillon.

You could use 1/2 a bell pepper instead of two hot peppers.

This stew is very good over polenta.

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