Usual Irish Stew as well as Low FODMAP Irish Stew is a meal that you can make using everyday ingredients. But it is not an everyday meal. In my family, because my partner is Irish, it is always a small celebration. It reminds him of home and I always try and make it the way he likes it. My whole family loves it and I always make a big batch of it and we eat it for two days, even taking it to work in containers to warm up.
It tastes just like a traditional Irish Stew, which I think is very popular in the UK. It can be your staple between other Low FODMAP UK recipes. You don’t even miss onion, which is an ingredient in Irish Stew, because it has been replaced with a green leaves of a leek. British and Irish food, in my opinion, is very close, and the traditions of using similar ingredients and love for comfort food goes together smoothly.
“An easy dinner,
made with staple ingredients”
This recipe has been approved by a Low FODMAP dietitian, Evelyn Toner. Find interesting articles about Nutrition, IBS and FODMAP on her blog.
Ingredients for a Low FODMAP Irish Stew, 6 servings:
650 g diced beef for stewing
for seasoning the meat:
1 tsp of salt, black pepper and dried thyme
30 g rice flour
30 g cornflour
2 tsp Massel chicken stock powder – that is a low FODMAP stock powder.
as well as 2 tsp. clarified butter
2 bay leaves
1/2 tsp (3-4) allspice grains
6 whole carrots (about 366 g)
80 g parsnip
160 g leek, green leaves only
300 g peeled potatoes
for garnish:
3 tbsp fresh parsley
In this recipe I used a Massel Chicken Style Stock Powder, that I got from a FODMAP Foods Co, a The Low FODMAP diet Store.
- Comparing to other stock powders or soup flavour enhancers, it also has gives a lot of flavour!
- You wouldn’t say that it actually is vegan and vegetarian, because it tastes like a chicken stock
- it is Low FODMAP (in a serving size of a 125 ml, 1.5 g) and Monash University Low FODMAP certified
- this stock powder can be dissolved first or used directly in soups, sauce etc. as well as sprinkled onto foods.
- it has only 3.5 kcal per serving!
You can purchase it in a FODMAP Foods Co, an UK online store for Low FODMAP products.
Instructions to make 6 portions of a Low FODMAP Irish Stew:
First, dice the beef meat. You can also use the oxtail, if you have it available from your butcher. The bones from beef give a lot of flavour.
Then season the diced meat with salt, pepper and dried thyme. Sprinkle with the mix of two gluten free flours (you might have some leftover) onto the meat and mix it up well. The flour that covers the meat will give the stew a bit thicker consistency.
Preheat a non stick pan on a high heat. Place the clarified butter in it. Fry the diced meat until browned and place the meat in a large pot.
Peel and chop the carrots and a parsnip, as well as the green leaves of the leek. Place the vegetables in the pan after the meat. Fry them for a few minutes and set aside.
Place the Massel stock powder in a jug and dissolve with hot water. Pour it in the pot with the meat and add the bay leaf and allspice. Add enough water to cover the meat well. Bring it to the boil and simmer the diced beef for at least two hours (depending on your meat).
Add the vegetables and simmer for another 30 minutes. In the end add the peeled and chopped potatoes, bring to the boil and simmer for another 30 minutes, until all meat and vegetables are soft.
Serve with a chopped fresh parsley on top.
Enjoy!
Low FODMAP Irish Stew
Ingredients
- 650 g diced beef for stewing
- 30 g rice flour
1 tsp of each: salt, black pepper and dried thyme
- 30 g cornflour
- 15 g Massel chicken stock powder
- 2 tsp clarified butter
- 2 bay leaves
- 1/2 tsp (3-4) allspice grains
- 6 whole carrots (about 366 g)
- 80 g parsnip
- 160 g leek, green leaves only
- 3 tbsp fresh parsley
Instructions
- First, dice the beef meat. You can also use the oxtail, if you have it available from your butcher. The bones from beef give a lot of flavour.
- Then season the diced meat with salt, pepper and dried thyme. Sprinkle with the mix of two gluten free flours (you might have some leftover) onto the meat and mix it up well. The flour that covers the meat will give the stew a bit thicker consistency.
- Preheat a non stick pan on a high heat. Place the clarified butter in it. Fry the diced meat until browned and place the meat in a large pot.
- Peel and chop the carrots and a parsnip, as well as the green leaves of the leek. Place the vegetables in the pan after the meat. Fry them for a few minutes and set aside.
- Place the Massel stock powder in a jug and dissolve with hot water. Pour it in the pot with the meat and add the bay leaf and allspice. Add enough water to cover the meat well. Bring it to the boil and simmer the diced beef for at least two hours (depending on your meat).
- Add the vegetables and simmer for another 30 minutes. In the end add the peeled and chopped potatoes, bring to the boil and simmer for another 30 minutes, until all meat and vegetables are soft.
- Serve with a chopped fresh parsley on top.
For more Low FODMAP dinner ideas, go here to my categories page.
