Low-FODMAP Braised Beef Ragu over Polenta using Slow-Cooker; Gluten-free, Dairy-free
January 9, 2020
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I love using my slow-cooker to do the majority of work in making a delicious family meal. My low-FODMAP Braised Beef Ragu is fork-tender, with an amazing broth-like sauce, and is perfectly paired with the low-FODMAP Polenta.
This low-FODMAP Braised Beef Ragu is now a permanent part of my family’s meal rotation. It is simple to make, but tastes like a gourmet meal.
You may also want to bring this low-FODMAP Braised Beef Ragu for your next Pot Luck, or serve it up for a fancy dinner party. It’s that good.
Bonus- this low-FODMAP recipe has no fancy ingredients, and is gluten-free AND IBS-friendly!
You may also love my:
- Low-FODMAP Beef and Potato Pie/ Cottage Pie
- Low-FODMAP Shepherd’s Pie
- Low-FODMAP Baked Potato Soup
- Low-FODMAP Beef and Potato Stew using slow-cooker
- Low-FODMAP Braised Beef Brisket
- Low-FODMAP Slow-Cooker Collection
Or check out over 300 more low-FODMAP recipes on the blog. IBS-friendly.
Be healthy and happy,
Rachel Pauls, MD
Low-FODMAP Braised Beef Ragu over Polenta using Slow-Cooker; Gluten-free, Dairy-free
Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients
Serves 12
Prep time 20 min
Cook time 8 hours on low
Total time: 8H20M
Equipment: 5 or 6 quart slow-cooker
Modified from: pinchofyum.com
Ingredients
For the low-FODMAP Braised Beef Ragu
- 2 tablespoons garlic infused olive oil; divided
- 1 tablespoon onion infused olive oil (for tips on shopping for infused oils, see my low-FODMAP recipe swap blog)
- 3 lbs. beef rump roast or round roast, visible fat trimmed
- 42 ounces canned organic whole tomatoes (no added onion, garlic)
- 12 ounces low-FODMAP Beef Stock– try my low-FODMAP Happy Soup Beef base for easy prep
- 1/2 cup red wine
- 3 tablespoons tomato paste
- 3 medium carrots, chopped into discs about 1 cm thick
- 1 stalk celery, chopped
- 2 teaspoons low-FODMAP Happy Spices Italian Seasoning
- 2 tablespoons fresh basil plus extra for garnish
- 2 bay leaves
- 2 teaspoons salt
- Additional salt and black pepper to taste
For the low-FODMAP Polenta (1 cup cooked polenta is one low-FODMAP serve)
- 8 cups water
- 1 & 1/2 teaspoons salt
- 2 & 1/4 cups yellow cornmeal (I used Bob’s Red Mill)
- 5 tablespoons unsalted butter, or vegan spread for dairy-free version
Directions
For the low-FODMAP Braised Beef Ragu
- Heat 1 tbsp onion infused olive oil and 1 tbsp garlic infused oil in a large pan over medium
- Add the beef in one whole piece and sear on each side for about 5 minutes, turning until the whole exterior is browned
- Place the beef in a crockpot or slow cooker and add all remaining ingredients including the 1 tbsp remaining garlic infused oil
- Cover and cook on low for 7-8 hours (slow-cookers vary, adjust time to your appliance)
- When the beef falls apart easily, it is ready
- Shred the beef into pieces using 2 forks and cover the pieces in the sauce
- Taste sauce, add salt and pepper or additional low-FODMAP Italian Seasoning
- The sauce will be more the consistency of broth than stew
- Serve immediately, or can be refrigerated and reheated (tastes great the next day!)
- When ready to serve, cook the low-FODMAP Polenta
For the low-FODMAP Polenta:
- In a medium pot, boil the water and add the salt over medium-high heat
- Slowly add the cornmeal, whisking constantly to avoid lumps
- Turn the heat down to medium or medium low based on your stove to not bubble over
- The polenta will start to thicken, whisk continuously for 2-3 minutes
- Remove from heat and stir in the butter until melted
- Serve immediately
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4 Comments
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Hi! Do you have directions for the sauce? I just see for the beef and polenta. Would love to try this recipe!
Hi there!
The recipe for the beef includes the sauce. When the directions state to ‘add all ingredients’ to the slow-cooker, then you would add everything listed which creates the beef in the sauce. Hope that helps!
I used bacon fat in place of the oils. I was tempted not to include the broth because, based on many prior experiences, I knew this dish would be soupy with it. Due to having an extra-large slow cooker, I used it. At the end of cooking, I stirred .25 C sweet, rice flour into .5 C cooking liquid, brought the dish to a boil, and stirred in the flour until slightly thickened. I probably could have used .5 C sweet, rice flour because it was still too soupy. So yummy!
In the polenta, I used chicken broth and simmered for 10 – 15 minutes since the polenta was still as thin as water after a few minutes of cooking. I used Bob’s Red Mill cornmeal. This then sat for at least an hour before serving.
Would make again in smaller crock without broth.
Thank you for the tips! Indeed, the sauce is thin for this Ragu. So for a thicker sauce, we agree with making adjustments. Not sure why the polenta didn’t set so quick, but very happy you loved the recipe 🙂