FODMAP-friendly take on the classic Beef Stroganoff with tender strips of beef and mushrooms in an indulgent creamy Stroganoff sauce served over pasta. This Low FODMAP Beef Stroganoff is an easy, one-pan, 30-minute recipe!
What is Stroganoff?
Stroganoff is a popular Russian dish made of sautéed beef pieces & mushrooms in sour cream gravy sauce and served over pasta or mashed potatoes.
Beef Stroganoff was invented in Russia in the early 1800s. Count Stroganoff was a dignitary in the court of Alexander III. Count Stroganoff’s chef (who was likely French), created the dish and named it after Stroganoff. The earliest known recorded recipe was published in this Russian cookbook published in 1871.
Low FODMAP Beef Stroganoff Recipe
This Beef Stroganoff is super rich and creamy, comforting, hearty, flavourful, simple to make and so delicious!
How to Serve Beef Stroganoff:
Beef stroganoff is packed with flavor from its creamy mushroom sauce and it goes best with simple grains and starches such as:
- Pasta
- Mashed Potatoes
- Rice
- Buckwheat
What is the Best Beef for Stroganoff?
This recipe relies on a quick sear (1 minute per side) so a high-quality, tender steak is critical for the best results. A poor-quality steak will be chewy and tough. I've had good results with:
- Top Sirloin
- Boneless Ribeye steak
- Beef Tenderloin
- Filet Mignon tips
How to Make Beef Stroganoff?
This recipe comes together in one pan because it is super simple to make it is perfect for a speedy weeknight dinner.
STEP 1 - BOIL PASTA
In a large pot of boiling salted water, cook the pasta according to the package instructions. Drain and set aside.
STEP 2 - SEAR BEEF
Place a large deep pan or dutch oven over medium-high heat. Add 2 tablespoon oil and once the oil is very hot, add thinly sliced beef strips in a single layer, cooking for 1 minute per side without stirring. Cook until just browned and no longer red. Sear beef in 2 batches so you don't overcrowd the pan. Remove beef to a plate and cover to keep warm.
STEP 3 - SAUTEE SPRING ONIONS AND CANNED MUSHROOMS
Add 2 tablespoon butter, chopped spring onions (only the green parts), and sliced mushrooms. Sautee for 6-8 minutes or until the liquid has evaporated and the onions and mushrooms are soft and lightly browned.
STEP 4 - MAKE THE ROUX SAUCE
Add 1 tablespoon flour and sauté for another minute stirring constantly. Pour in the beef broth, scraping any bits from the bottom of the pan then stir a few tablespoons of the sauce into sour cream to temper it so the sour cream doesn’t curdle then add it to the pan while stirring constantly.
Stir in dijon mustard, and season with salt and pepper, or season to taste and continue simmering until sauce is creamy. Add beef with any accumulated juices back to the pan and bring just to a simmer or until beef is heated through.
what flour to use to make them?
I like to use my universal homemade gluten-free flour blend. Which is a mix of the following flours :
3. Sweet Rice Flour (Glutinous Rice aka Sticky Rice)
4. Tapioca Flour (tapioca starch is the same as tapioca flour)
5. Xanthan Gum
If you can’t make that one, you can try with any gluten-free flour mix (just make sure it contains xanthan gum because that helps in binding the dough). The final result using different flour mix might vary slightly, depending on what flours your mix contains.
To find the recipe for my gluten-free flour mix click, HERE.
* fodmap tip:
*To make sure that your flour mix is fodmap friendly I recommend that you make your own gluten-free flour mix, I always make this one. Or always read the ingredients of the store-bought gluten-free flour mixes. Make sure your mix doesn’t contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.
*Use beef broth that is gluten-free and does not contain onion, garlic, or any other high FODMAPs.
*Use only the green parts of the Scallions (spring onions). Because only the green parts are low FODMAP.
*In this recipe I use canned mushrooms. Canned mushrooms are low in FODMAP, just make sure to rinse them well before using.
*As a general rule always read the labels of the ingredients that you use as there can be sneaky FODMAP’s in any product. To educate yourself on which foods are high in FODMAP I’d strongly recommend downloading Monash Unversity FODMAP Diet App
Recipe
Low FODMAP Beef Stroganoff
Ingredients
- 300 g Boneless Rib Eye Steak (thinly sliced into strips*)
- 2 tablespoon garlic-infused oil*
- 40 g (3tbsp) butter
- 4 spring onions (chopped) (only the green parts)
- 400 g canned mushrooms (sliced)
- 2 tablespoon gluten-free flour
- 500 ml beef broth
- 1 tablespoon Dijon Mustard
- 150 g (⅔ cups) lactose-free Sour Cream
- salt & pepper
To Serve:
- 300 g gluten-free pasta (you can also serve over mashed potatoes or rice)
Instructions
- Place a large deep pan or dutch oven over medium-high heat. Add 2 tablespoon oil and once oil is very hot, add thinly sliced beef strips in a single layer, cooking 1 minute per side without stirring. Cook until just browned and no longer red. Sear beef in 2 batches (if you need to) so you don't overcrowd the pan. Remove beef to a plate and cover to keep warm.
- Add 2 tablespoon butter, chopped spring onions and sliced mushrooms. Sautee 6-8 minutes or until liquid has evaporated and onions and mushrooms are soft and lightly browned.
- Add 2 tablespoon flour and sautee for a minute stirring constantly.
- Add half the broth while stirring. Once incorporated, add remaining broth.
- Stir, then add sour cream and mustard. Stir until incorporated (don't worry if it looks split, sour cream will "melt" as it heats).
- Bring to simmer ,then reduce heat to medium low. Once it thickens to the consistency of pouring cream (3 - 5 minutes), adjust salt and pepper to taste.
- Add beef back in (including plate juices). Simmer for 1 minute, then remove from stove.
- Serve over pasta, mashed potatoes or rice.
Emily says
You mention heavy cream for the roux, is that correct?
Gluten Free Stories says
Hi Emily, that was a mistake. The recipe requires only sour cream. I'm sorry for that, it's been fixed now. I hope that you enjoy the recipe 🙂