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Low FODMAP Slow Cooker Beef Bourguignon - Dump and Go Dinner

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Low FODMAP Slow Cooker Beef Bourguignon - Dump and Go Dinner

Lisa
The Cook
6 Servings
14 Ingredients
26 Comments

This low FODMAP adaptation of the traditional French Beef Bourguignon is made with simple, hearty, real food ingredients. Cubes of beef are seared to a rich caramel brown then slow cooked in a red wine fortified bone broth and accompanied by fresh carrots, parsley and green onion for a comforting home cooked meal.

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6 Servings
14 Ingredients
26 Comments

Ingredients

  • ½ cups Arrowroot
  • 1 teaspoon Sea Salt
  • ½ teaspoons Black Pepper
  • 2 pounds Stew Beef
  • ½ cups Red Wine
  • 1 cup dice Carrot
  • 4 medium Sliced Green Onion, Green Parts Only
  • ½ cups chop Parsley, Fresh
  • ½ cups Beef Bone Broth/Stock
  • 2 whole Bay Leaf
  • ½ teaspoons Thyme, Dried
  • 2 tablespoons Tomato Paste
Serving Day Ingredients
  • 2 tablespoons Olive Oil
  • ½ cups Red Wine

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Supplies

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Cooking Instructions

Freeze For Later Cooking Day Directions

Easy Assembly/Dump and Go

These directions help you cook or prepare this meal PRIOR to being frozen for serving later (see Serving Day Directions when you are ready to prepare it to eat).

Why would I want to freeze this?

  1. In a large bowl, combine arrowroot flour, salt and pepper. Add beef and stir until all meat is evenly coated with the flour mixture.
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Make From Frozen Serving Day Directions

Slow Cooker

These directions help you cook or reheat this meal AFTER it's been frozen for when you are ready to eat it.

  1. Thaw: In fridge
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Make It Now Cooking Directions

These directions are for cooking this recipe to serve immediately and NOT to freeze for later.

  1. In a large bowl, combine arrowroot flour, salt and pepper. Add beef and stir until all meat is evenly coated with the flour mixture.
  2. In a large skillet over medium heat, heat olive oil.
  3. Add beef to skillet and brown, turning to ensure all sides are browned evenly.
  4. Remove beef from skillet and place in the bottom of a slow cooker.
  5. Using half of the red wine, deglaze the skillet, scraping up the bits from the bottom of pan.
  6. Pour wine mixture into slow cooker. Add remaining wine, carrots, green onions, parsley, beef broth, bay leaves, thyme and tomato paste. Stir to evenly distribute ingredients throughout the slow cooker.
  7. Cover and cook on low 4-6 hours until meat and vegetables are tender.
  8. Remove bay leaf before serving.

Nutrition Facts

Servings Per Recipe
6 Servings
Serving Size
about 1 cup
Amount Per Serving
Calories
350
Total Fat
12g
Saturated Fat
4g
Trans Fat
0g
Cholesterol
97mg
Sodium
517mg
Total Carbohydrates
21g
Fiber
4g
Sugar
2g
Protein
35g
WW Freestyle
8

Categories

big-8-allergen-free, shellfish-free, fish-free, soy-free, low-fodmap, gluten-free, dairy-free, gluten-free-dairy-free, winter, summer, spring, fall, nut-free, paleo, egg-free, real-food, slow-cooker, diet, low-carb, wwfreestyle, wwfreestyle7-8

Categories

big-8-allergen-free, shellfish-free, fish-free, soy-free, low-fodmap, gluten-free, dairy-free, gluten-free-dairy-free, winter, summer, spring, fall, nut-free, paleo, egg-free, real-food, slow-cooker, diet, low-carb, wwfreestyle, wwfreestyle7-8

26 Comments

Join the discussion

  1. I had no idea there had been a diet developed for IBS. I was diagnosed back in the late ’90s and have controlled mine with diet but this is AMAZING! Thanks for this recipe. I have research to do. 🙂

    Reply

  2. my daughter has been on the low FODMAP diet due to IBS for six months and I’m just looking for recipes to stock the freezer as we are expecting a little one in six weeks. So perfect timimg with this recipe, thanks!

    Reply

    2. Stephanie, I am also expecting a little one in 2 weeks and have been looking for Low Fodmap easy meals. Please let me know what you found! Also, I have a blog of my recipes I’ve adapted for Low Fodmap, check it out and see if it’s helpful to you. (I need to add a lot more, but will over time) http://www.thriftykitchen.wordpress.c...

      Reply

  3. Made this tasted good except our red wine was not the best choice truly do a dry red wine and not something cheap lesson learned

    Reply

    1. Yes Bree, even though the temptation is to use any wine for cooking, the rule of thumb is to use a wine you would normally drink. Glad it still turned out ok!

      Reply

  6. YOU HAVE A LOW FODMAP RECIPE! This is a miracle. Please bring us more! Although …I’m not sure mushrooms of any kind are ok on Low Fodmap. Beef broth is also risky because I have yet to find a commercial version that doesn’t contain onion & garlic. I only use broth if I can make my own. Also, you should be sure to mention that Low Fodmap followers should only use the green portion of the green onions.

    Reply

    2. Ashley I use low fodmap stock cubes made by Massel, can get them from Amazon. As far as I am aware tinned mushrooms & oyster mushrooms are low fodmap ?

      Reply

  7. I’m just about to begin Low-fodmap diet and I am 99% sure Mushrooms, onions are a clear do not eat. I also thought red wine is a no go items. As are tomato paste (unless home made) and store bought broths. IS this not so?

    Reply

    1. Maren – Thank you for bringing this to our attention. We are reevaulating the FODMAP guidelines and will be updating this post to reflect.

      Reply

      1. Green Onions, also called Scallions if you use just the green part are fine. But, yes Mushrooms I understood were a high fodmap food.

        Reply

    1. Thank you so much for bringing this to our attention. We’ll re-evaluate this recipe and update it appropriately. In the meantime, you could substitute another beef broth that does not contain onion.

      Reply

  11. I’ve just been put on a Low FODMAP plan and the guidebook I have from hospital says Oyster Mushrooms are ok, although I appreciate everyone is different. 🙂

    Reply

  12. We followed this recipe and added canned mushrooms, which throughly rinsed are OK in certain qualities with FODMAP. Usually avoid canned vegetables but once they’re cooked for 6hrs they’re good. Also I use ‘Massel 7’s Beef Stock Bouillon Cubes’ which have no onion or garlic. They come in beef, chicken and veg. They are an Australian brand and we can get them in the UK from Amazon. Thanks for the delicious recipe!

    Reply

  13. Fody Foods has Vegetable and Chicken broth that is low/no FODMAP. Either one will work even in a beef stew, and I usually add a dash of Worcestershire sauce. I have also found that Better Than Bouillon Roast Chicken variety specifically has no onion or garlic in it. Of course if you’ve done the elimination phases and the garlic/onion doesn’t bother you then you can use regular broth, yay! Unfortunately, for my husband, garlic and onion are the two worst culprits!

    Reply