Low-Fructose Irish Beef Stew
This low-fructose Irish beef stew is also gluten-free, dairy-free, and refined sugar-free. Let it simmer in the slow cooker all day, or, if you’re short on time, cook it in your InstantPot using the “stew” function. It features one of my absolute favorites—Holidaily’s gluten-free Riva stout. Any gluten-free stout works, or you can replace with broth or water. Carrots, potatoes, and chives are all low in fructose and add great flavor. Don’t forget garlic- and shallot-infused olive oils and a low-FODMAP beef broth like Zoup.
Servings: 4-5
Time to Make: 30 minutes preparation; 6-8 hours in the slow cooker
Ingredients (My Favorite Brands)
2 pounds beef stew meat
2 tablespoons gluten-free flour or potato starch
2 tablespoons garlic- or shallot-infused olive oil
4-5 carrots, peeled and chopped into large pieces
10-12 baby potatoes, halved
2 tablespoons fresh chives, diced
4 cups Zoup beef bone broth
1 gluten-free stout beer (can replace with water or more broth)
1-2 teaspoons each of your favorite spices: sage, rosemary, Italian blend, thyme, red pepper flakes
Salt and pepper to taste
Instructions
Preheat infused olive oil in a pan or using the sauté mode on your InstantPot.
Coat the stew meat in GF flour/potato starch, salt, and pepper, then sear on all sides. It does not need to be cooked through. If needed, add a splash of broth to keep the bottom of the pan from getting too hot/sticky.
To the slow cooker, add the sautéed beef, chopped potatoes, carrots and chives, broth, beer, 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. Ensure the beef is getting tender. Taste before serving and add spices as desired.
If you want to thicken the stew, create a slurry with a couple tablespoons 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. Or, try 2-3 tablespoons of tomato paste to add thickness and flavor.
Serving Suggestions
Serve with gluten-free rolls (current favorites are Kim & Jake’s herb rolls and BFree soft white rolls). I had a GF crescent roll from a local bakery that was a perfect side!
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, 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.
