Low-FODMAP Braised Beef Ragu over Polenta using Slow-Cooker; Gluten-free, Dairy-free

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:

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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