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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