Low FODMAP Bolognese (Instant Pot / Slow Cooker)

Ingredients

• 2 tablespoons garlic-infused olive oil
• 3.5 ounces raw cubed pancetta*
• 1/2 cup leeks, dark green leaves only, finely chopped*
• 1 medium carrot, finely chopped
• 1 medium stalk celery, finely chopped*
• 1 pound ground beef
• 1/2 pound ground pork
• 1/2 cup low FODMAP low sodium beef broth (homemade or store-bought)
• 2 tablespoons tomato paste
• 28 ounce can crushed tomatoes*
• 2 1/2 tablespoons Italian seasoning (homemade or store-bought)
• 1 1/2 teaspoons salt
• 3/4 teaspoon black pepper, freshly ground
• 1 teaspoon pure maple syrup (omit for Whole30 and low carb)
• 1 bay leaf
• 1/4 cup canned coconut cream or heavy cream (if not needing dairy-free/Paleo/Whole30), lactose-free if needed (optional*)
• Fresh Italian parsley or basil, finely chopped, for garnish (optional)

Instructions

1. 1

   --- Instant Pot Instructions: ---

2. 2

   Prepare all ingredients before starting to cook.

3. 3

   Hit “Sauté” on your 6-quart Instant Pot, 8-quart Instant Pot, or comparable pressure cooker and set heat to “Low” (consult your Instant Pot manual for instructions specific to your model on how to do this). Once the display in the Instant Pot reads “Hot,” add garlic-infused olive oil and swirl the pot to coat. Add pancetta and sauté until it starts to brown around the edges, about 8-9 minutes. Using a slotted spoon, remove pancetta to a plate, leaving as much fat in the pot as possible.

4. 4

   Set Sauté heat level back to the default setting (“Normal” on models in which the levels are “Less, Normal, and More;” “High” on models with just the levels “Low” or “High”). Add leeks, carrot and celery and sauté for 3 minutes, stirring frequently.

5. 5

   Add ground beef and pork, breaking up the meat with a plastic spoon or spatula (I love my Instant Pot spatula), and sauté for 9-11 minutes or until only a small amount of liquid remains in the pot (but be careful not to overcook).

6. 6

   Hit “Cancel” on the Instant Pot. Add beef broth and tomato paste and stir until the tomato paste dissolves in the broth.

7. 7

   Return pancetta to the pot. Stir in canned tomatoes, Italian seasoning, salt, pepper, and maple syrup. Place bay leaf on top of the mixture.

8. 8

   Close the lid; set the pressure release valve to “Sealing,” and set the timer for 20 minutes.

9. 9

   Once the cooking cycle has completed, quick release the pressure. Open lid. Using tongs, remove and discard bay leaf. Stir the Bolognese. If a thicker sauce is desired, hit the “Sauté” button again and reduce the sauce until it’s your desired consistency (see notes). Hit “Cancel” on the Instant Pot. Stir in coconut cream (if using).

10. 10

    Serve over low FODMAP brown rice spaghetti or brown rice fettuccine (not Paleo/Whole30 or low carb), spaghetti squash (Paleo/Whole30 and low carb; low FODMAP in quantities of up to ½ cup or 75 grams per Monash University), the low FODMAP option of my Instant Pot “Garlic” Mashed Potatoes (Paleo/Whole30 but not low carb) my Low FODMAP Polenta (not Paleo/Whole30 or low carb), or in my Low FODMAP Lasagna Bolognese (Gluten-Free but not Paleo/Whole30 or low carb).

11. 11

    Prepare all ingredients before starting to cook.

12. 12

    Place a large skillet with high sides or a dutch oven on medium low heat on the stove top and add garlic-infused olive oil. Once the skillet is hot, add pancetta, and sauté until it starts to brown around the edges, about 5 minutes. Using a slotted spoon, remove the pancetta to a plate, leaving as much fat in the skillet as possible.

13. 13

    Increase heat to medium high. Add leeks, carrot and celery, and sauté for 3 minutes.

14. 14

    Add ground beef and pork, breaking up the meat with a heat-resistant spatula, and sauté until there is only a little liquid left in the skillet, about 9-10 minutes.

15. 15

    Remove skillet from heat. Add beef broth and tomato paste and stir until tomato paste is fully dissolved. Scrape the bottom of the skillet clean with the spatula. Add pancetta back to the skillet.

16. 16

    Carefully pour skillet contents into your slow cooker (I use an older model of this 6-quart Crock-Pot). Stir in canned tomatoes, Italian seasoning, salt, pepper and maple syrup. Place bay leaf on the top of the mixture.

17. 17

    Place lid on the slow cooker. Slow cook for 6-8 hours on low or 4 hours on high.

18. 18

    Once the cooking cycle has completed, open lid. Using tongs, remove and discard the bay leaf. Stir the Bolognese.

19. 19

    Serve over low FODMAP brown rice spaghetti or brown rice fettuccine (not Paleo/Whole30 or low carb), spaghetti squash (Paleo/Whole30 and low carb; low FODMAP in quantities of up to ½ cup or 75 grams per Monash University), the low FODMAP option of my Instant Pot “Garlic” Mashed Potatoes (Paleo/Whole30 but not low carb) my Low FODMAP Polenta (not Paleo/Whole30 or low carb), or in my Low FODMAP Lasagna Bolognese (Gluten-Free but not Paleo/Whole30 or low carb).