Low-FODMAP beef bourguignon – slow-cooker 4-6 hours or pressure cooker 45 mins

Low-FODMAP

Makes 6 servings

Ingredients

• 1kg stewing beef
• 6 bacon strips, cut into small pieces
• 1/2 cup arrowroot or tapioca flour
• 1 tsp salt
• 1/2 tsp black pepper
• 2 tbsp olive oil or garlic-infused olive oil
• 1 cup red wine
• 1 cup carrots, diced
• 1/2 cup of spring onion, green parts only
• 1/2 cup of fresh parsley, chopped
• 1/2 cup beef bone broth or stock
• 2 bay leaves
• 1/2 tsp dried thyme
• 2 Tbs tomato paste

Method for slow cooker

1. In a bowl, add flour, salt and pepper, combine, and then add meat until it is evenly coated in flour.
2. In a frying pan on a medium heat, add olive oil.
3. Once olive oil is hot, add beef in batches and brown, turning to ensure all sides are evenly browned. Put into slow cooker as it’s ready.
4. Remove the beef and add the bacon to the pan and cook for 2-3 minutes over high heat to cook, but do not make the bacon crispy.
5. Use half the red wine to add to the frying pan and deglaze (cook the wine while scraping the pan to get all the delicious bits off). Add to slow cooker.
6. Add the rest of the wine to the slow cooker.
7. Add carrots, green parts of spring onions, beef broth, parsley, thyme and tomato paste into slow cooker. Stir so all ingredients are evenly distributed.
8. Cover and cook on low for 4-6 hours until meat and vegetables are tender.
9. Once cooked, remove bay leaf.

Method for pressure cooker

1. In a bowl, add flour, salt and pepper, combine, and then add meat until it is evenly coated in flour.
2. If your pressure cooker is a multi cooker, set the cooker to sear/saute/stir fry, and once hot, add olive oil.
3. Once olive oil is hot, add beef in batches and brown, turning to ensure all sides are evenly browned. Set aside if there isn’t enough room in the cooker for all meat at once. Don’t overfill cooker – you need all sides of the beef to be browned, not boiled.
4. Remove the beef and add the bacon to the pan and cook for 2-3 minutes over high heat to cook, but do not make the bacon crispy.
5. Remove the bacon and set aside. You will add this back at the end.
6. Add garlic oil, spring onions and carrots, cooking over a high heat while stirring.
7. Use half the red wine to add to the frying pan and deglaze (cook the wine while scraping the pan to get all the delicious bits off). Add to pressure cooker. Simmer for five minutes.
8. Add the wine from the pan, beef, remaining wine, broth, herbs, tomato paste, salt and pepper to the pressure cooker pot. Follow your manufacturers instructions for pressure cooking, then set your food to pressure cook for 45 minutes.
9. In a bowl, whisk the cornflour and a cup of water. Once the pressure cooker has finished, turn on the saute function and stir the cornflour mixture into the pot. Simmer for 5-7 minutes until the stew becomes thick.
10. Add the bacon back in, and stir.
11. Serve your delicious stew over mashed potatoes with some steamed greens.