low FODMAP beef stew

Low FODMAP beef stew

Today  I want to share a recipe with you that I am quite proud of: a low FODMAP beef stew. A recipe that seemed impossible to make low FODMAP at first, but turned out wonderful. 

I notice that people who have just started the FODMAP diet often focus on what they cannot eat anymore.

That makes sense because you get a long list of products that you should avoid or that you can only eat in small servings and that can be quite overwhelming. This makes a lot of people panic.

I also notice that with people in my surroundings, when I explain to them what kind of restrictions I have regarding to food, their first reaction often is: but then you have nothing left you can eat!

Well, actually it isn’t that bad 😉 

That is also the reason why I started Karlijn’s Kitchen. I love eating and cooking and I don’t want that to be ruined by my IBS.

I believe that you can make almost all recipes low FODMAP with a bit of creativity and that is what I want to show everybody.

Some time ago I asked my readers (you!) which dishes you have missed most since starting this diet. Beef stew (Hachee, a traditional Dutch beef stew) was an answer that I received several times.

A delicious winter recipe with stewed meat and usually also a lot of onion. It makes sense that most people avoid this dish when eating low FODMAP.

A low FODMAP beef stew on a plate with rice and green beans next to it. Underneath the plate is a green napkin and a fork next to it

I had never prepared hachee before, but in the past, we ate beef stew regularly at home. I know what it tastes like, but I don’t think my mum used to put so much onion in her stew. I decided to take the challenge and try to make low FODMAP hachee.

Without onion, but with spring onion to add a bit of the onion flavour to the dish (the green part of spring onion is low FODMAP). The result was a delicious beef stew!

I used 400 g hachee meat (stewing steak). I thought first that this would be enough for 3 portions, but because the meat shrinks a lot I decided it wasn’t. This recipe is for two servings.

If you serve a lot of things on the side, it might be enough for three persons. I ate it only with rice and green beans, but you can also serve it with a larger serving of veggies, potatoes / mashed potatoes / fries. 

A low FODMAP beef stew with some parsley on top of it with rice and beans next to it
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low FODMAP beef stew

Low FODMAP beef stew


  • Author: Karlijn
  • Total Time: 3 hours 15 mins
  • Servings: 2 1x

Description

A delicious Dutch low FODMAP beef stew (hachee) without onion, but with spring onion. A gluten free, lactose free and low FODMAP version of this traditional recipe.


Ingredients

Scale
  • 400 g (14 oz) stewing steak, in cubes
  • A stalk of spring onions
  • 30 g (2 tbsp) butter or coconut oil
  • 2 tbsp gluten free flour
  • 500 ml (2 cups) lukewarm water
  • 1 stock cube (make sure the ingredients are low FODMAP)
  • 2 tbsp white wine vinegar
  • 2 bay leaves
  • 1 tsp sugar
  • 4 whole cloves

Instructions

  1. Heat the butter or the oil in a pan and fry the meat until it has coloured on all sides.
  2. Cut the spring onion into rings. Use only the green part of the spring onion. Add it to the meat.
  3. Season the meat with some salt and pepper and add the flour. Stir everything together.
  4. Add the lukewarm water and the stock cube.
  5. Add the sugar, the vinegar, the bay leaves, and the cloves, and bring the water to a boil. Stick the cloves into the bay leaves, so you can remove them easily after cooking. 
  6. Lower the heat when the water boils and cover the pan partially with the lid. Leave to stew for 3 hours on very low heat.
  7. Taste and season the stew with salt and pepper if necessary. Remove the bay leaves and cloves. 
  8. I ate the hachee with rice, but you can also serve it with potatoes/mashed potatoes/fries or red cabbage.
  • Prep Time: 15 min
  • Cook Time: 3 hours
  • Category: Dinner
  • Method: Stewing
  • Cuisine: Dutch

Nutrition

  • Serving Size: 1 serving (1/2)
  • Calories: 368
  • Fat: 19
  • Carbohydrates: 9
  • Protein: 41

Keywords: hachee, low FODMAP beef stew, low FODMAP stew, gluten-free stew, lactose-free stew, beef stew

A plate with rice, green beans and beef stew, zoomed in on the beef stew with parsley on top

Together we go for a calm belly!

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Will you let me know if you have made this recipe? I would love it if you would let me know what you think about the recipe by leaving a comment and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen. 

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2 Comments

  • Alane Jackson says:

    This was easy to make and absolutely delicious and I will definitely be making it again!

  • Heather says:

    I made this last night, it was simple and delicious. No nasty after effects this time!
    I may go a bit easier on the vinegar next time. I also thought that 2 tsp ground cloves may be a bit overpowering, but luckily I also had whole cloves and used 4 of them. The combination of the vinegar and cloves is particularly good. I didn’t have any spring onion to hand, but I will make sure to add it next time, although it was pretty good without!
    Oh, and I used 2 tbs of cornflour instead of flour. That worked well.

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