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Low-FODMAP Beef Curry is full of vibrant flavors, yet is gentle to digest. The easy “dump and cook” Instant Pot cooking creates a rich thick broth and tender meat.
Choose which vegetables you use based on your diet! … Lots of variety makes this a fun dinner that you can even vary with the seasons.
If Paleo or Whole30, you have a broad number of Low-FODMAP veggies from which to choose! For AIP and Keto, a long list of veggies is still yours! See these lists below.
I think everyone will be pleased with just how many vegetables you can actually enjoy on a Low-FODMAP diet.
This recipe is also Gluten-free.
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Ingredients in Low-FODMAP Beef Curry
Curries come from all around the world. They often include spices, spice pastes, meat and vegetables. You won’t be disappointed with this curried stew! It’s super rich and flavorful, vibrant and unique! Plus, healthy and satisfying.
Beef — Beef Curry features beef stew meat. But if you’d like to use another similar cut, you may certainly use a cubed chuck roast, for example, or lamb stew meat.
Broth — The broth for Beef Curry is created during the cooking process. A rich stock is formed from a high ratio of beef to water and sea salt. This phenomenon is also called Meat Stock.
Spices, herbs and big flavors — What makes this curry flavorful is a lot of spicy but gentle ginger, rich tamarind (this paste is easy to find in most grocery stores or online [here] and has an earthy, citrusy flavor), creamy coconut milk, fresh mint and vibrant lemon juice.
Be sure to include the tamarind paste! 🙂
The saucy stew base also uses arrowroot powder, which helps to thicken the stew.
The trick to know about arrowroot is: it thickens the stew almost upon contact with hot liquid … But, it will thin again if simmered.
So, as the recipe indicates below, don’t simmer the stew while adding or after adding the arrowroot powder.
For Keto and Low Carb, this stew is still low carb even with the arrowroot powder (7 grams net carbs per serving). But if you’d like to make it even lower in carbs, use xanthan gum to thicken instead of arrowroot.
To use xanthan, see the Instructions in the Notes section below the recipe.
Which vegetables to use in Low-FODMAP Beef Curry
One thing I love about this recipe is how it suits different diets really well, all based on the vegetables you choose! So below, I’ve listed the best options for you, based on your diet.
If you don’t have any restrictions beyond Low-FODMAP, such as Paleo, Whole30 or Gluten-free diets, choose the veggies you like best.
Low-FODMAP and AIP Stew Vegetables
- bok choy
- all winter squash (for some)
- sweet potatoes or yams
- the green part of green onions
- small amounts of garlic
- most fresh herbs
Low-FODMAP and Keto Stew Vegetables
- bell peppers
- bok choy
- daikon radish
- the green part of green onions
- small amounts of garlic
- most fresh herbs
How to make Low-FODMAP Beef Curry
Low-FODMAP Beef Curry is a “dump and cook” easy recipe, super fast to assemble!
- Place water, beef and sea salt into Instant Pot insert.
- Add all chopped veggies and fresh ginger.
- Press “Meat/Stew” button, and cook 35 minutes. Allow pressure to release naturally for 45 to 60 minutes.
- In a small dish, whisk together coconut milk, arrowroot and tamarind.
- Make sure the stew is no longer simmering. Whisk the tamarind mixture into the hot stew, and watch for it to thicken. Stir in greens of green onions.
- Serve, topped with fresh mint and an optional side of lemon wedge to squeeze in.
How to reheat and store Low-FODMAP Beef Curry
If you use arrowroot to thicken the stew, you’ll need to reheat gently.
Arrowroot thins when simmered or boiled. So just stir over low heat until the stew is hot, to preserve its thickness.
Low-FODMAP Beef Curry makes a big recipe with up to 10 servings, so it’s great for having leftovers!
Just ladle leftovers into glass storage containers with lids (like these). Refrigerate for up to 4 days, or freeze for up to 3 months.
To defrost, place in the fridge overnight, or use a water bath to defrost more quickly.
Low-FODMAP Beef Curry Stew (Instant Pot, Keto, AIP, Paleo)
- Instant Pot
- 4 cups water
- 4 lbs beef stew meat or a cut such as chuck roast, cubed (lamb stew meat is also good)
- 4 cups veggies of choice according to diet, cut into bite-size chunks (See main post above recipe for low-FODMAP choices AND for AIP or Keto veggie choices that are low-FODMAP.)
- 2 zucchini cut into large bite-size chunks (These will get very soft and almost melt into the stew base.)
- 1-½ cups coconut cream ; real probiotic sour cream may also be used for Keto (not AIP)
- ¼ cup fresh ginger minced or grated
- ¼ cup arrowroot powder/starch (For Keto, see Notes section below on how to use xanthan in this recipe instead.)
- 2 Tablespoons sea salt
- 2 Tablespoons tamarind paste
- 1 fresh lemon cut into slices for squeezing and garnish
- 1 bunch green onions' greens only chopped
- several sprigs fresh mint for garnish
- Add water and beef to Instant Pot insert. Sprinkle sea salt over.
- Add all chopped vegetables and fresh ginger on top.
- Note: You may also choose to sauté or roast any of your vegetables to make them more distinct within or on top of the stew when served. Instant Pot stews tend to soften all the vegetables a lot. The bright fresh toppings make up for this, and soft stew vegetables are very delicious and easy to digest; but it's a nice option to have if want one more way to make this recipe. Examples include sautéed bok choy or spinach served on top of or to one side of the stew, or for AIP, roasted sweet potatoes.
- Secure lid and close steam valve. Press "Meat/Stew" button. Time should automatically show 35 minutes, or adjust it so it does.
- When times goes off, allow 45 to 60 minutes for pressure to release naturally. Then carefully do a Quick Pressure Release to release remaining steam.
- Meanwhile, in a measuring dish or bowl, whisk together coconut cream, arrowroot and tamarind paste until completely smooth and mixed.
- Remove the lid from the Instant Pot. The curry will still be simmering slightly. Make sure the stew is no longer simmering before proceeding to next step. (Arrowroot loses it's thickening power when heated too much.)
- Whisk tamarind mixture into the hot stew. Stir it in well. The arrowroot will nicely thicken the hot stew.
- Stir in green onions' greens. Serve Beef Curry. Top with fresh mint. Optional: Serve with lemon wedges.
How to thicken the stew with xanthan for Keto and Low Carb
- In place of Step 6 above: In a medium size measuring dish or bowl, whisk together coconut cream, tamarind paste and ½ teaspoon xanthan gum until completely smooth and mixed.
- Note: As soon as you add the xantham gum you need to start whisking/mixing the coconut cream extremely fast. This ensures that the powder gets well distributed throughout the mixture before clumping.
- Just after removing the Instant Pot lid, press the "Sauté" button to keep the stew simmering.
- Whisk in the tamarind mixture, and then stir the whole pot of stew to evenly distribute.
- Simmer for up to 5 minutes, or until you see the stew thicken slightly, so it now coats the back of a spoon.
Also see these related articles and recipes:
- Carrot Cinnamon Milkshake (Paleo, AIP, GAPS, Low-FODMAP)
- Carrot Mint Bisque with Ginger (Paleo, AIP, GAPS, Whole30, Low-FODMAP)
- Low Histamine Instant Pot Chicken & Sweet Potato Stew
- AIP Mexican Stew (Paleo, Low Histamine, Low Oxalate, Low Lectin, Instant Pot)
- Low-FODMAP and High-FODMAP Food Lists (for a Gluten-free/Paleo/GAPS Diet)
- Low-FODMAP, GAPS Combination Diet: for IBS, Pathogen Overgrowth and SIBO
Jean Choi says
What a perfect, comforting curry stew. I love how creamy it gets from the coconut cream!
Thank you, Jean! We love the creamy stew base, too. 🙂
This was the perfect way to use up some tamarind paste I had sitting around in my pantry. So filling, too!
Aw great, Donny! I’m so glad. Thanks for sharing!
It’s amazing ! Thank you ! I was wondering if would work with Shrimp or Chicken ? Have anyone tried ?
Thank you, Renata, I’m so glad! You could certainly make it with chicken or shrimp, but you wouldn’t need to cook it the full time you do for beef. Maybe 10 to 15 minutes for chicken, or use the Chicken button on the IP. For shrimp, I would cook the other ingredients using the Manual button for only 10 minutes, and choose flavorful veggies, since a meat stock will not form. Then when you open the pot and the stock is simmering, add the shrimp to the hot soup. It will cook quickly and flavor the stock further, as will the tamarind mixture that gets whisked in. You can add Thai fish sauce to heighten the flavor (and even 1 to 2 drops lemongrass essential oil stirred in). I hope that helps!
This is such a tasty and beautiful dish. I can really appreciate using Instant Pot in the summer time, because it doesn’t produce so much heat in the kitchen. Can’t wait to try this out soon!
Great, Yang, enjoy, and thanks for your sweet comments! 🙂
What is the purple that you used in yours?
Hi Amber, those are sweet potatoes. Pretty, right? 🙂 They are perfect for AIP, some Paleo and Gluten-free diets, but not Keto…
i thought so! haven’t seen those around anywhere, what a great find. The colors of this dish are beautiful!
Thank you, Amber, I agree, such a pretty and fun color to liven up stew! 🙂
Can this recipe be made in a Crockpot as well?
Hi Craig, yes, I haven’t done it, but it should be fine: something like 8-10 hours on Low heat, starting at Step 4.
Hey Megan (or anyone else reading this!) what veggies have you most enjoyed in this? AND if using greens, when do you add them? I am thinking about using Bok Choy and want to add the whites first and the greens when I open up the IP. With spinach, at what stage would that be added?
That sounds like a good plan, what you said. For spinach, I’d add it at the end also. The very hot stew will wilt it quickly as it’s stirred in.
Simple, nutritious, hearty, and delicious. I like to use lamb for this recipe. The first time I made it, I only had 3 pounds of stew meat, so I added 1 pound of lamb loin chops. The bones from the chops added amazing flavor. That “happy accident” is how I regularly make this now!
Wonderful happy accident, Pamela, yum! Sounds similar to using short ribs. YUM with lamb, too! Thanks for sharing, and I’m so glad you’re enjoying this recipe repeatedly! 🙂