Low FODMAP Instant Pot Beef Pot Roast One-Pot Meal (Paleo, Whole30)

Ingredients

• 30 ml (2 tablespoons)garlic-infused olive oil
• 1.36–1.81 kg (3–4 pounds)beef chuck roast
• 240 ml (1 cup)finely chopped dark green leek leaves
• 360 ml (1½ cups)low-sodium, low FODMAP beef broth, homemade or shop-bought
• 30 ml (2 tablespoons)tomato paste
• 15 ml (1 tablespoon)coconut aminos, or tamari or soy sauce if not following Paleo, Whole30 or a gluten-free diet
• 15 ml fresh (1 tablespoon) or 5 ml dried (1 teaspoon)thyme
• 5 ml (1 teaspoon), plus more for sprinklingkosher salt
• 2.5 ml (½ teaspoon), plus more for sprinklingfreshly ground black pepper
• 450 g (about 1 pound)large carrots, peeled and chopped, or baby carrots
• 450 g (1 pound)red potatoes, chopped into 1.3 cm (½-inch) pieces
• 240 ml (1 cup)king oyster mushrooms, halved lengthways and sliced horizontally

Instructions

1. 1

   Prepare the leek

   Chop the leek greens before you begin. You can prepare the remaining vegetables while the roast cooks.

2. 2

   Heat and season

   Select Sauté on a 5.7-litre (6-quart) or 7.6-litre (8-quart) Instant Pot, or a similar electric pressure cooker, and add the garlic-infused olive oil. While it heats, pat the roast dry with paper towels and sprinkle it with kosher salt and freshly ground black pepper.

3. 3

   Sear the beef

   When the display reads Hot, lower the roast into the pot with tongs. Brown it for 2 minutes on each long side and 1 minute on each short side, then transfer it to a plate.

4. 4

   Cook the leek

   Add the chopped leek and sauté for 2 minutes, stirring frequently to keep it from burning.

5. 5

   Deglaze the pot

   Press Cancel and pour in the beef broth. Wait 15 seconds, then scrape the bottom of the pot clean with a plastic spoon or spatula.

6. 6

   Pressure-cook the roast

   Stir in the tomato paste, coconut aminos, thyme, 5 ml (1 teaspoon) kosher salt and 2.5 ml (½ teaspoon) black pepper. Return the roast to the pot and add any juices from the plate. Close the lid and set the pressure release valve to Sealing. Select Meat and set the timer for 50 minutes. While it cooks, chop the carrots, potatoes and mushrooms.

7. 7

   Add the vegetables

   When the cooking cycle ends, quick-release the pressure. With a fresh set of tongs, carefully turn the roast over. Add the carrots, potatoes and mushrooms to the broth around the beef, taking care around the hot liquid, then gently push the vegetables down into the broth with the tongs.

8. 8

   Cook the vegetables

   Close the lid and set the pressure release valve to Sealing. Select Pressure Cook or Manual and set the timer for 3 minutes.

9. 9

   Serve with juices

   When the cooking cycle ends, quick-release the pressure. Carefully lift the roast onto a serving platter with tongs and transfer the vegetables to a serving dish with a slotted spoon. Pour the pan juices into a measuring jug or gravy boat and serve them over the meat and potatoes.

What is pot roast?

Pot roast is an American comfort-food dish in which a larger cut of beef cooks slowly with liquid until tender. This version uses an electric pressure cooker to bring the beef, vegetables and savoury cooking juices together in one pot.

Chuck roast suits the method because it is a well-marbled cut that becomes tender with long cooking. Leek greens, garlic-infused oil, tomato paste and thyme help give the broth depth without relying on whole garlic or onion.

Nutrition and macros by portion

The nutrition label shows one serving as written: 324 calories, 36g protein, 16g carbs, 12g fat.

The potatoes and carrots contribute most of the carbohydrates, while the beef provides most of the protein. The chuck roast and garlic-infused olive oil supply much of the fat. To balance the plate, add a green vegetable or salad alongside a moderate portion of meat, potatoes and carrots.

Choosing the ingredients

Beef chuck: Choose a roast that fits comfortably in your cooker. Patting it dry before searing helps its surface brown rather than steam.

Leek greens: Use only the dark green leaves specified here, finely chopped. They are sautéed first to soften and contribute flavour to the cooking liquid.

Vegetables: Red potatoes hold their shape well in chunks, while carrots and king oyster mushrooms add contrasting texture. Cut the potatoes into even 1.3 cm pieces so they cook in the short second pressure cycle.

Build flavour before pressure cooking

Sear the beef on every side, following the stated timing: 2 minutes on the long sides and 1 minute on the short sides. This browning adds savoury notes to the finished dish.

Deglaze carefully: After adding the broth, wait 15 seconds and scrape the base thoroughly with a plastic utensil. Clearing browned bits from the bottom helps incorporate their flavour into the broth.

Two pressure-cooking stages

Beef first: The roast cooks for 50 minutes before the vegetables go in. This gives the larger piece of meat a head start without leaving the vegetables in the pot for the entire cooking time.

Vegetables second: After turning the roast, add the carrots, potatoes and mushrooms and cook under pressure for 3 minutes. Follow the recipe’s quick-release instructions after each cycle, taking care around the escaping steam and hot broth.

Check the texture

The roast should be tender enough to serve in portions after its pressure-cooking cycle. Handle it carefully as you turn and transfer it, since it will be hot and may be delicate.

The vegetables cook in the broth around the beef. If you prefer them especially firm, check their texture after the 3-minute cycle and serve promptly.

Serve the cooking juices

Lift out the beef and vegetables separately, then pour the pan juices into a jug or gravy boat. Spoon the juices over the meat and potatoes at the table so each portion gets some of the seasoned broth.

For a fuller plate, serve with a simple green vegetable or salad. The potatoes and carrots already provide a substantial starchy and sweet vegetable side.

Recipe notes & tips

• Chop the leek greens before starting so they are ready for the first sauté.
• Pat the beef thoroughly dry before seasoning and searing.
• Scrape the whole base of the pot after adding the broth.
• Add the juices left on the plate back to the pot with the roast.
• Use a fresh set of tongs when turning the roast after the first pressure cycle.
• Lower the vegetables gently into the hot broth to avoid splashing.

Variations

• Use dried thyme: Add 5 ml (1 teaspoon) in place of the 15 ml (1 tablespoon) fresh thyme.
• Swap the seasoning sauce: Use tamari or soy sauce instead of coconut aminos if you do not need the dish to meet Paleo or Whole30 requirements; use soy sauce only if gluten is not a concern.
• Choose baby carrots: Use 450 g (1 pound) of baby carrots instead of peeled, chopped large carrots.
• Use another broth: Homemade or shop-bought low-sodium, low FODMAP beef broth both work in this recipe.
• Change the mushrooms: If king oyster mushrooms are unavailable, omit them rather than adding an unlisted ingredient.

Common mistakes to avoid

• Wet beef: It is harder to brown; pat the roast dry before seasoning.
• Crowded searing: The roast may not brown evenly; make sure it sits flat in the pot and sear all sides in the stated sequence.
• Burnt leek: It can catch on the hot base; stir frequently during its 2-minute sauté.
• Scorched pot base: Browns can remain stuck after searing; scrape the bottom clean after adding the broth.
• Overhandling the vegetables: Hot broth can splash; lower them carefully and push them down gently with tongs.
• Skipping the juices: Plate juices carry flavour; scrape them into the pot when returning the roast.

How to store

Refrigerate leftovers in a covered container for up to 3 days. Reheat the beef, vegetables and cooking juices together gently until piping hot; add a little broth if the juices have thickened.

Frequently asked questions