This Low FODMAP Crock Pot Beef Ragu features tomatoes, carrots, mushrooms, and herbs. After simmering in a slow cooker until very tender, it is then served over pasta.
Happy New Year! I hope everyone had a pleasant holiday season. Mine was decent. It went by too fast and I didn’t have time to do all the baking I wanted to do, but at least I kept my head above water. Now it’s back to the grind. I hope I’m not the only one struggling to get back into the grove of normal life. That’s a hazard of taking time off. I’ve got some wonderful recipes to share with you to start the year off, so I’m happy to have you with me.
New Year, New Recipe
To start with, I’m sharing this cozy, comforting Low FODMAP Crock Pot Beef Ragu recipe. I’ve actually been working on this recipe for almost two years. Of course, I didn’t work on it the whole time! I would make a version, then six months would pass and then I would try it again. It’s been a long process, but now I think I finally have the recipe ready to share. I love making stick-to-your ribs crock pot meals like this in the middle of winter. Getting to smell this delicious dish cook all day is a real treat. At the end of the day, getting to tuck into a big plate of pasta, beef, and veggies is so good.
Time needed: 10 hours
How to make Crock Pot Beef Ragu:
- Cut flank steak into sections
Cut the steak across the grain into 1 1/2″ width sections. Season with salt and pepper.
- Brown the steak sections in the garlic oil
Cook the steak about 3 to 4 minutes a side over medium-high heat, making sure not to crowd the skillet.
- Transfer steak and de-glaze pan
Transfer the browned steak sections to the crock pot and de-glaze the pan with the red wine, scraping up any browned bits. Pour on top of steak in crock pot.
- Add veggies and herbs to crock pot
Add the tomatoes, carrots, sage, thyme, and rosemary to the crock pot and stir gently.
- Cook on high 5 to 6 hours or on low 8 to 10 hours
- Shred beef and add mushrooms and tomato paste
Shred beef with two forks and then stir in the canned mushrooms and tomato paste.Cook on high in the crock pot until heated through.
- Serve
Serve over brown rice fettuccine with chopped parsley and shredded Parmesan cheese.
Try these other low-FODMAP Pasta recipes from my collection:
Low FODMAP Crock Pot Beef Ragu
Ingredients
- 2 lb. flank steak, trimmed of fat
- 1 teaspoon salt
- ½ teaspoon ground black pepper
- 1 tablespoon FODY garlic oil
- ½ cup dry red wine
- 2 (14.5 oz.) cans diced tomatoes
- 2 carrots, chopped (about ¾ cup)
- ½ teaspoon dried rubbed sage
- ½ teaspoon dried thyme
- ½ teaspoon dried crushed rosemary
- 2 (6.5 oz.) cans sliced champignon (button) mushrooms, drained
- 2 tablespoons tomato paste
- Gluten-Free Brown Rice Fettuccine (prepared according to package directions)
Instructions
- Cut each steak across the grain, into about 4 – 6 sections. Each section should be no wider than 1 ½ inches. (This is important, otherwise you will come out with long strings of meat that are difficult to chew.) Season steak on both sides with the salt and pepper.
- Heat the garlic oil in a large skillet over medium-high heat. Brown the steak in the oil, about 3 to 4 minutes a side, not crowding the skillet and working in batches and adding more oil as needed. Transfer the browned steak to the crock pot. Remove skillet from heat and de-glaze with the wine, scraping up any browned bits. Pour this over the steak in the crock pot.
- Add the tomatoes, carrots, sage, thyme, and rosemary to the crock pot and stir gently. Cook on high 5 to 6 hours or on low 8 to 10 hours.
- Shred the beef with two forks and stir in the mushrooms and tomato paste. Cover and continue cooking on high until heated through, about 10 minutes.
- Serve over prepared brown rice fettuccine with parsley and grated Parmesan cheese sprinkled on top.
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I was told not to eat mushrooms on low fodmap diet
Yes, FRESH mushrooms should be avoided during the elimination phase of the diet because they contain mannitol, but CANNED mushrooms (like this recipe indicates) are low-FODMAP. I suggest downloading the Monash FODMAP App for a complete list of foods!