Hawaiian Beef Stew (low fodmap friendly)
This veggie packed Hawaiian Beef Stew Recipe is a satisfying, delicious meal made with ingredients like tomatoes and pineapple juice that give this dish its unique, sweet flavors. Cozy up with a bowl for dinner with a side of rice, cornbread or a crisp, green salad. This Hawaiian Beef Stew is also a low fodmap beef stew & is perfect for meal prep as it lasts for days in the fridge or can be frozen for later!
Ingredients
- 3 tablespoon garlic infused olive oil divided
- 4 lbs beef shoulder short rib, or stew meat*
- ½ cup green onion chopped
- ¼ cup coconut aminos
- 3 bay leaves
- 1 teaspoon dried thyme
- 1 teaspoon paprika
- ½ teaspoon cayenne pepper
- ½ teaspoon coarsely ground black pepper
- 1 cup dry red wine can sub with beef broth or beef bone broth instead
- 2 cups tomato sauce
- 1 cup pineapple juice
- 4 medium carrots chopped
- 2 red bell peppers cored + chopped
- ½ cup acorn squash pumpkin, or any firm squash, cubed
- salt + freshly ground black pepper to taste
Instructions
- Brown meat. Heat 2 tablespoon of the garlic infused olive oil in a large Dutch oven or other large pot with a lid over medium-high heat. Working in batches, add the beef and cook until browned on all sides, about 4 minutes per batch. Remove the beef from the pot with a slotted spoon & set aside.
- Cook the green onion. Add the green onion to the pot, with a bit more garlic infused olive oil if necessary, and cook them in the beef juices, stirring frequently over medium heat, until tender/browning about 5-6 minutes.
- Season the stew. Return the browned beef to the pot and add the coconut aminos, bay leaves, thyme, paprika, cayenne, and coarsely ground black pepper. Cook, stirring well, to allow the beef to absorb the flavors, for 1 minute. Add the wine and bring to a boil. Boil until the alcohol evaporates, about 5 minutes. If you're making the beef stew recipe without wine, add in an equal amount beef broth or bone broth and boil 5 minutes. You can also add an additional ¼ cup of pineapple juice for a touch of extra sweetness.
- Simmer. Lower heat to low/simmer, and stir in the tomato sauce and pineapple juice. Cover and simmer until beef is fork tender, about 2 hours.
- Add the veggies. Add the chopped carrots, diced red bell pepper, and squash, cooking covered until soft, about 45 minutes to an hour. Season to taste with salt & pepper.
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