Low-Fructose Slow Cooker Beef Stew
This low-fructose slow cooker beef stew is also gluten-free, dairy-free, and refined sugar-free. If you’re short on time, cook it in your InstantPot using the “stew” function.
Servings: 5-6
Time to Make: 30 minutes preparation; 6-8 hours in the slow cooker
Ingredients (My Favorite Brands)
One package of beef stew meat (roughly 1 pound)
2 tablespoons potato starch
2 tablespoons garlic- or shallot-infused olive oil
6-8 carrots, peeled and chopped into large pieces
10-12 baby potatoes, halved
3 cups Zoup beef bone broth
1 cup dry red wine (can replace with water or more broth)
3 tablespoons tamari (GF soy sauce)
1-2 teaspoons each of your favorite spices: sage, rosemary, Italian blend, thyme, red pepper flakes
Salt and pepper to taste
Instructions
Preheat oil in a pan or using the sauté mode on your InstantPot.
Coat the stew meat in potato starch, salt, and pepper, then sear on all sides. It does not need to be cooked through.
To the slow cooker, add the sautéed beef, chopped potatoes and carrots, broth, wine, and spices. Stir together.
Cook on medium heat for 6-8 hours. An hour before you want to eat, test the tenderness of the potatoes and carrots with a fork and turn the heat up to high if needed. Taste before serving and add spices as desired.
If you want to thicken the stew, create a slurry with a couple teaspoons each of cold water and potato starch. Mix well, then slowly mix into the hot stew and stir until it thickens.
Fructose Forward
You could also add parsnip, fresh corn, or green beans to this stew if you tolerate them well. All are relatively low in fructose.
Serving Suggestions
Serve with gluten-free rolls (current favorites are Kim & Jake’s herb rolls and BFree soft white rolls).
Fine with Fructose?
If you aren’t fructose intolerant, this stew is still delicious as-is. Or, add some pearl or yellow onions, fresh garlic, chopped tomatoes, or additional vegetables to the potatoes and carrots.
If you prefer your stew with a bit of a kick, add some hot sauce to the broth while cooking.
Every time I eat this stew, I dream of fresh, crusty, sourdough bread or, let’s be honest, Pillsbury crescent rolls.
