This deliciously hearty beef stew recipe will keep you feeling warm from the inside out all winter long. Make a batch of this one pot meal any night of the week. It is low FODMAP, gluten free and dairy free. Additionally, if you are starting the FODMAP reintroduction process, this recipe is great way to add in those garlic and onions. In the meantime, use garlic-infused oil for extra flavor. 

To start…

Chop up your veggies. This includes carrots and celery, and in some cases garlic and onions. Begin the saute process by combining the chopped vegetables with a few tablespoons of olive oil over medium heat. You can saute the vegetables in the stock pot you plan to use to cook the stew. Once they are softened after about 6-8 minutes, set them aside in a bowl, but keep that burner going. 

Next, dice your meat (organic chuck beef) into half inch cubes. You can get this step done while the vegetables are softening. Set the beef into a separate mixing bowl and toss it with the cornstarch, salt and pepper. Add the beef to the stock pot with a bit more oil and brown the cubes on all sides.

Here comes the fun…

This is where all the action happens. Add back the sauteed vegetables to the browned meat and pour over all of the delicious, hearty flavor of the broth. This comes from red wine, tomato puree (which is FODMAP compliant in small quantities), beef stock, and the spice blend (cumin, smoked paprika and chili powder). Allow the mixture to come to a boil and then turn the heat down to medium low. Let all of the flavors build together as the stew simmers for 45 to 60 minutes.

Beef Stew Grand Finale…

Serve the stew warm and top it with chopped parsley or cilantro. Other serving preparations include pouring the stew over a bowl of brown rice or baked potato. However you choose, you can’t go wrong with the flavors and heartiness of this beef stew.  

Hearty Beef Stew
Serves 4
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Ingredients
  1. 1 pound organic, grass fed chuck beef
  2. 2 tablespoons cornstarch
  3. 1/2 teaspoon salt
  4. 1/2 teaspoon black pepper
  5. 3 tablespoons extra virgin olive oil
  6. 1 1/2 cup chopped carrots (2 large carrots)
  7. 1 1/2 cup chopped celery*
  8. 2 cup broth**
  9. 1/2 cup red wine
  10. 3/4 cup organic tomato puree
  11. 1/4 teaspoon cumin
  12. 1/4 teaspoon smoked paprika
  13. 1/4 teaspoon chili powder
Instructions
  1. 1. Add 2 tablespoons of oil to your stockpot over medium heat. Toss in the chopped vegetables and saute until softened, about 6 to 8 minutes.
  2. 2. Meanwhile, cut the beef into 1/2 inch cubes and toss into a mixing bowl. Combine the cornstarch, salt and pepper with the beef. Set aside.
  3. 3. After the vegetables are softened, place them in a separate bowl. Add 1 tablespoon of oil to the stockpot and begin browning the beef on all sides.
  4. 4. Next, toss back in the vegetables to the pot and pour in the broth, red wine, tomato puree, and spices. Bring the pot to a boil and then bring the heat down to medium-low. Allow the stew to simmer for 45 to 60 minutes uncovered. Be sure to stir the stew occasionally.
Notes
  1. *You may also add in 1/2 cup of onion and 1/2 cup of celery if you are not following the low FODMAP diet.
  2. **Any organic, low sodium boxed broth/stock is okay if you are not following the low FODMAP diet. If you are, please find a garlic/onion free variety.
Nutrition by Erin http://nutritionbyerin.com/
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