Low FODMAP Beef Stew (Instant Pot / Slow Cooker)

Ingredients

• 1.5 pounds boneless beef chuck or beef stew meat, chopped into 1-inch cubes
• 3 tablespoons garlic-infused olive oil
• 1 cup leek, dark green leaves only, finely chopped
• 3 cups Low FODMAP low sodium beef broth (homemade or store-bought)
• 3 tablespoons tomato paste
• 1 tablespoon low sodium tamari sauce* (or soy sauce if not needing gluten-free)
• 1 teaspoon low FODMAP Italian seasoning (homemade or store-bought)
• 1 teaspoon kosher salt, plus more for sprinkling
• 1/2 teaspoon freshly ground black pepper, plus more for sprinkling
• 1/2 teaspoon dried oregano leaves
• 4 large carrots (about 12 ounces), peeled and chopped on the bias into 1-inch chunks
• 1.5 pounds red potatoes , chopped into 1-inch cubes
• 1/2 cup frozen green peas* (optional)

Instructions

1. 1

   Hit "Sauté" on your 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker. As the Instant Pot heats up, generously sprinkle the meat on all sides with kosher salt and freshly ground black pepper.

2. 2

   Once the display reads "Hot," add 2 tablespoons of garlic-infused olive oil and swirl the pot to coat. Using tongs, add half of the seasoned meat and sauté for 1 minute per side (add a few pieces at a time to speed up this process). The meat will soak up the oil rapidly, so add more oil if it starts to burn. Remove meat to a plate and repeat for the other half of the meat. Set plate aside.

3. 3

   Add the remaining 1 tablespoon of garlic infused oil to the Instant Pot and swirl the pot to coat. Add the chopped leek and sauté for 2 minutes, stirring frequently.

4. 4

   Hit “Cancel” on the Instant Pot. Add 1 cup of beef broth to the Instant Pot, wait about 15 seconds, and scrape the bottom of the pot clean with a plastic spoon or spatula (I love my Instant Pot spatula).

5. 5

   Add remaining 2 cups of beef broth, tomato paste, tamari or soy sauce, Italian seasoning, kosher salt, black pepper, and oregano leaves to the pot. Stir until well combined and the tomato paste has fully dissolved into the broth.

6. 6

   Add meat back to the pot, scraping any remaining juices and seasoning from the plate into the pot with a spatula (leave no flavor behind!). Add chopped carrots and potatoes and stir to coat everything in the broth.

7. 7

   Close the lid and set the pressure release valve to "Sealing." Press the "Pressure Cook" or "Manual" button and set the timer for 40 minutes.

8. 8

   Once the cooking cycle has completed, quick release the pressure. Open lid. Using tongs, remove and discard bay leaf.

9. 9

   Add frozen peas (if using them) to the stew and gently stir. The peas will quickly cook in the broth’s residual heat. Ladle stew into bowls and serve.

10. 10

    Place a large skillet on the stove top on medium high heat and add 2 tablespoons of the garlic-infused olive oil. While the skillet is heating up, generously sprinkle the meat with kosher salt and black pepper. Once the skillet is hot, using tongs, add and sear meat for 1 minute per side. Remove meat to a plate and set aside.

11. 11

    Add the remaining 1 tablespoon of garlic-infused olive oil to the skillet. Add leek and sauté for 2 minutes. Pour 1 cup of broth into the skillet and scrape up anything on the bottom of the pan. Remove skillet from heat. Pour skillet contents into a slow cooker (I use a 6-quart Crock-Pot), using a heat-resistant spatula to scrape every piece of leek into the slow cooker.

12. 12

    Add remaining 2 cups of broth into the slow cooker as well as the tomato paste, tamari or soy sauce, Italian seasoning, kosher salt, pepper, and oregano leaves. Stir until well combined and the tomato paste has fully dissolved into the broth. Add meat to the broth, scraping any remaining juices and seasoning from the plate into the slow cooker with a spatula (leave no flavor behind!). Add carrots and potatoes and stir to coat everything in broth.

13. 13

    Set timer for 6-8 hours on low or 4 hours on high.

14. 14

    Once the cooking time is finished, turn off slow cooker. Using tongs, remove and discard bay leaf.

15. 15

    Gently stir in frozen peas (if using them). Ladle stew into bowls and serve.