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.
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.
Will you let me know if you have made my low FODMAP beef stew? I would love it if you would let me know what you think about the recipe by leaving a reaction and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen.
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.
- 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
- 2 tsp ground clove or 4 whole cloves
- Heat the butter or the oil in a pan and fry the meat until it has coloured on all sides.
- Cut the spring onion into rings. Use only the green part of the spring onion. Add it to the meat.
- Season the meat with some salt and pepper and add the flour. Stir everything together.
- Add the lukewarm water and the stock cube.
- Add the sugar, the vinegar, the bay leaves and the cloves and bring the water to boil.
- 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.
- Taste and season the stew with salt and pepper if necessary.
- 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
- 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
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