Low FODMAP Slow Cooker Beef Bourguignon

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Low FODMAP Slow Cooker Beef Bourguignon

Lisa
The Cook
6 Servings
13 Ingredients
22 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.
6 Servings
13 Ingredients
22 Comments

Ingredients

  • ½ cups Arrowroot
  • 1 teaspoon Sea Salt
  • ½ teaspoons Black Pepper
  • 2 pounds Stew Beef
  • 2 tablespoons Olive Oil
  • 1 cup Red Wine
  • 1 cup dice Carrot
  • ½ cups slice 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

Containers

Supplies

  • Labels

Cooking Instructions

Freeze For Later Cooking Day Directions

Stovetop

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.
  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 divide between indicated number of quart freezer bags.
  5. Using 1/2 of the red wine, deglaze the skillet, scraping up the bits from the bottom of pan.
  6. Divide wine mixture, remaining wine, carrots, green onions, parsley, beef broth, bay leaves, thyme and tomato paste evenly into indicated number of gallon freezer bags. Label and freeze.

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
  2. Place beef in the bottom of slow cooker. Top with vegetables, stirring to distribute ingredients evenly.
  3. Cover and cook on low 4-6 hours until meat and vegetables are tender.
  4. Remove bay leaf before serving.

Make It Now Cooking Directions

Stove Cook

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 1/2 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
1 cup
Amount Per Serving
Calories
330
Total Fat
1
Saturated Fat
3.5g
0g Trans Fat
Cholesterol
95mg
Sodium
550mg
15g Total Carb
Fiber
2g
Sugar
2g Total
Protein
34g
WW SmartPoints
7
Diabetic Exchanges: 1 Fat
0 Fruit
0 Milk
0 Other Carb
1 Starch
1 Veg
5 Lean Meat

22 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. 🙂

  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!

    1. 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...

  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

    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!

  4. 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.

  5. 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?

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

      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.

    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.

  6. 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. 🙂

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