A Healthy Gluten Free Spin on a Winter Favorite

By: Megan Bauer – Udi’s New Face of Gluten Free Winner

I simply can’t think of anything more comforting on a cold winter’s day than nice steaming bowl of beef stew. It warms you up from the inside out and will fill the house with delicious  soul-warming, aromas! This time a year many of us also resolve to live a little healthier and for this reason I have made a couple of healthy tweaks to my traditional beef stew. Instead of loading up my stew with potatoes, I chose to use a  rutabaga which is lower in carbs and adds a wonderful flavor. Also, thanks to Udi’s classic French Dinner Rolls and Whole Grain Seeded Dinner Rolls,  I can now once again enjoy a nice crusty roll to dip into the stew!

Megan’s Healthy Beef Stew


  • Ingredients:
  • 2 lbs top sirloin cut into bite sized cubes
  • 1 rutabaga
  • 4 Carrots
  • 5 Celery Stalks
  • 1 Medium Onion
  • 1 package Frozen peas
  • Salt and pepper
  • 2 TBS cornstarch
  • 2 TBS Worcestershire sauce
  • 2 TBS tomato paste or ketchup
  • 2-4 32 oz containers of beef broth depending on the size of your stock or crock pot.
  • Beef Stock
  • 2 Tbs Vegetable oil


  1. Toss the beef cubes in the cornstarch  Then sear them, over high heat, in a large frying pan. You’ll just want to brown the outside of the beef, it is not necessary to cook the meat all the way through.
  2. After that the rest is easy! Simply combine the rest of the ingredients ( minus the peas, if you add them right away they will get mushy) in the crock pot and leave on low for 8 hours.
  3. Add the peas ½ hour before you are going to eat and heat through.
  4. If the base isn’t as thick as you would like you can always add a bit more cornstarch at to thicken it up! ( I usually make a slurry in a small bowl with a few TBS of cornstarch and some of the beef broth to make sure it adds nicely to the stew with no clumps! And don’t forget to check the seasoning periodically throughout the cooking process.


43 responses to “A Healthy Gluten Free Spin on a Winter Favorite”

  1. Marcel Desrosiers says:

    Lea & Perrins® Worcestershire Sauce any big store will bring it in if you ask them

  2. Lyla Koenning says:

    I have used potato flakes or mashed potato as a thickener with good results

  3. Dianna Urbigkit says:

    Not for me…I’m a vegan, so I’ll have to find a vegan alternative. Sounds good, but I don’t eat meat.

  4. Marlow says:

    Just leave out the cornstarch altogether ~ the stew will be a little thinner,but taste just as good. Add in a few white sweet potatoes and leave out the peas and you will have a paleo, gluten free stew. Use coconut oil instead of vegetable oil and definitely use tomato paste not ketchup…. just my opinion.

  5. lynn jarrett says:

    It makes sense to read the labels of the beef broth also! Not all broth is gluten free! I also use Bragg’s liquid aminos in place of Worcestershire sauce and/or soy sauce. I also like rice flour as a thickener.

  6. Karen says:

    I have sensitivities to corn, but I have discovered King Arthur Flour Gluten Free Multi Purpose Flour, which is the best I have found !! I use it in all my sauces & gravies. They also make a Bread Mix which is very good, along with other mixes that I cannot have now….I also am sensitive to almonds & eggs, so I use an egg alternative.

  7. Damian Bloodstone says:

    I use sweet rice flour to make my rue for gravies. It comes out a lot like the old flour type rue based gravy and if you add a dash of potato flakes to the rue, it binds it even better.
    I use the oil or drippings from the meat or even just some butter and a little spices. Add the rice flour until you have the amount desired, brown it as usual for a wheat flour rue. Then just add hot water and whisk until smooth and the desired thickness. If you get clumps, they will cook out after a few minutes. It is a lot better than the cornstarch that may react badly with some people.

  8. Melanie says:

    You can make a rue to thicken the stew with GF flour mix as well. I make cheese sauce with GF flour all the time.
    You can also buy a GF worchestershire sauce, doesn’t have to be Lea Perrin’s but they do make a GF option as well.

  9. Brianna says:

    I think it is important to recognize that “All-purpose Flour” has gluten in it. However, “Gluten-free Flour” mixes exist as well. Although using a gluten-free flour mix would work, I have found that it does not thicken as well as All Purpose flour.


  11. Mary Jane says:

    How about if you use an all-purpose gluten-free flour?

  12. cindy G says:

    I know The Red Mill has different flours, that maybe gluten free, like rice flour. I know a friend of min has to make the breads for her husband.Rice flour will work like between regular flour and cornstarch.

  13. Beth says:

    Veronica, wouldn’t using flour as a thickener make it not gluten free?

  14. Megan says:


    I Sear off the beef then combine all ingredients except the peas in the crockpot and cook on low for 8+ hours.About 1/2 hour before you want to eat add the peas and extra cornstarch if needed! It really is that easy.

  15. Dustin says:

    Worchestershire sauce does not contain gluten but does contain malted barley. Barley contains proteins similar to gluten that bring about a similarly unpleasant reaction. I don’t use worchestershire sauce anymore because it upsets my stomach almost as badly as eating wheat.

    • Suzanne says:

      Hey Dustin, we definitely recommend tailoring this recipe to your food sensitivities! Reading the labels on the condiments to ensure they’re gluten free is so important. Thanks for your feedback!

  16. Sarah says:

    Can you please clarify how to do this without a crock pot? it looks great! Thank you for sharing.

    • Suzanne says:

      Hi Sarah, you can also make this in a dutch over or other heavy pot. You’ll have to let it simmer for about an hour or until you think it’s ready. Hope this helps!

  17. Mira Evens says:

    Worchestershire Sauce in Canada has gluten in it. Bragg sauce is a good gluten free alternative. Some Ketchup also contains gluten!

  18. veronica says:

    I no longer use cornstarch as a thickener for stews or gravies. A chef taught me how to make a thickener as the cornstarch leaves a bit of a funny taste. Melt a bit of butter in a frying pan (according to how much thickener you need. ie tbsp of butter to 1/4 cup flour) Once the butter is melted remove from heat and add flour and mix with a fork to make a paste. Add this to your liquid and stir briskly with a whisk. Repeat if desired thickness is not obtained the first time. Does not leave that unpleasant taste in the gravy that cornstarch does.

    • Suzie says:

      But if you made a rue out of flour the stew would no longer be gluten FREE.

    • Jennifer says:

      Yes, it will have a different flavor if made with a butter/flour thickener, but this recipe is supposed to be Gluten Free – meaning no flour, hence the corn starch.

    • Lizbeth says:

      I use brown rice flour instead of corn starch (which sometimes gives me problems). The rice flour means it’s still gluten free… You could also use GF all-purpose flour, etc.

  19. J cruiksahnk says:

    I was told that worcestershire was NOT GF ???

  20. Could we please have the nutritional content of this awesome dish? Many thanks! Karen

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