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vertical photo of Low-FODMAP beef curry in rustic bowls with toppings of herbs and lemon
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Low-FODMAP Beef Curry Stew (Instant Pot, Keto, AIP, Paleo)

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.
Course DInner
Cuisine American, Thai
Keyword aip, beef, curry, instant pot, keto, low carb, low-FODMAP, paleo, stew, whole30
Prep Time 20 minutes
Cook Time 35 minutes
Total Time 1 hour 40 minutes
Servings 10 people
Calories 321kcal
Author Megan
Cost $14

Equipment

  • Instant Pot

Ingredients

  • 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.)
  • 1-1/2 cups coconut cream ; real probiotic sour cream may also be used for Keto (not AIP)
  • 1/4 cup fresh ginger minced or grated
  • 1/4 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

Instructions

  • 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.
    a pyrex measuring cup with coconut cream, tamarind paste and arrowroot, with whisk
  • 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.

Notes

How to thicken the stew with xanthan for Keto and Low Carb

  1. In place of Step 6 above: In a  medium size measuring dish or bowl, whisk together coconut cream, tamarind paste and 1/2 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.
  2. Just after removing the Instant Pot lid, press the "Sauté" button to keep the stew simmering.
  3. Whisk in the tamarind mixture, and then stir the whole pot of stew to evenly distribute.
  4. Simmer for up to 5 minutes, or until you see the stew thicken slightly, so it now coats the back of a spoon.

Nutrition

Calories: 321kcal | Carbohydrates: 7g | Protein: 41g | Fat: 13g | Saturated Fat: 7g | Cholesterol: 112mg | Sodium: 1329mg | Potassium: 791mg | Fiber: 1g | Sugar: 3g | Vitamin A: 79IU | Vitamin C: 8mg | Calcium: 49mg | Iron: 4mg