Irish Stew: A Hearty Classic and Allergy-Friendly Meal


Green isn’t my best color, but I love enjoying a taste of Irish heritage when St. Patrick’s Day comes around. You can eat festively, too, with some delicious recipes like this slightly Americanized Irish Stew. It includes beef, onion, carrots and potatoes for a tasty yet fulfilling cultural meal. And it just happens to be gluten-free and top food allergy-friendly! For plant-based diners, I’ve also included vegan suggestions below.

Irish Stew Recipe - a hearty dairy-free, gluten-free classic with an American twistThis Irish Stew recipe and photo was shared with us by and

Special Diet Notes: Irish Stew

By ingredients, this recipe is dairy-free / non-dairy, egg-free, gluten-free, grain-free, nut-free, peanut-free, soy-free, and top food allergy-friendly. Just be sure to choose a broth that suits your dietary needs.

For a plant-based and vegan Irish Stew, you can substitute coarsely chopped mushrooms  for the beef, and mushroom or vegan “beef” broth for the broth. The cooking time can be reduced a bit, but you can still simmer it for a while to better enjoy the depth of flavor. For a higher protein hit, add chopped tempeh or baked tofu with the mushrooms or chickpeas with the leeks.

For a paleo Irish Stew, you can substitute sweet potatoes or more carrots and parsnips for the potatoes if you do not eat potatoes.

5.0 from 1 reviews
Irish Stew
Prep time
Cook time
Total time
This comforting stew is a delicious and fulfilling meal anytime the temperatures dip.
Serves: 6 servings
  • 1 tablespoon extra-virgin olive oil
  • 1¼ pounds beef, top round, cut into ¾-inch pieces
  • 3 cloves garlic, minced
  • Salt, to taste
  • Black pepper, to taste
  • 1 medium onion, coarsely chopped
  • 3 medium carrots, peeled and cut into ¾-inch pieces
  • 2 medium parsnips, cut into large chunks (optional)
  • 3 cups reduced-sodium beef broth
  • 4 medium russet potatoes, peeled and cut into large chunks
  • 1 tablespoon chopped fresh rosemary
  • 1 leek, coarsely chopped
  • 2 tablespoons chopped fresh parsley (optional)
  1. Heat the oil in a large pot over medium-high heat. Add the beef and garlic. Cook, gently stirring until meat is evenly browned. Season with salt and pepper.
  2. Add the onion, carrots, and parsnips and cook for 3 to 4 minutes. Stir in the broth and bring to a boil. Reduce the heat to low and simmer for about 75 minutes, or until the meat is tender.
  3. Stir in the potatoes and simmer for another 30 minutes. Add the rosemary and leeks. Continue to simmer, uncovered, until the potatoes are tender. Do not overcook, so the potatoes don't fall apart.
  4. Season with additional salt and pepper, if desired.
  5. Serve hot and garnish with parsley, if desired.
Nutrition Information
Calories: 370 Fat: 8g Saturated fat: 2g Carbohydrates: 43g Sodium: 427mg Fiber: 6g Protein: 32g

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Want More Dairy-Free Recipes? Enjoy Eat Dairy Free!

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About Author

Alisa is the founder of, Food Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living, and the new cookbook, Eat Dairy Free: Your Essential Cookbook for Everyday Meals, Snacks, and Sweets. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

1 Comment

  1. hello I’m a girl from a school who is doing this for her course work and the foods that you have given to me has helped me out very well thank you but I don’t think that I would be trying the food out as its not for me but they do sound nice

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