IP Comfort Food: Gluten-Free Homemade Hamburger Helper (Low-FODMAP version)

My hubby can eat gluten, but I don’t react well to it, and our diets have consequently changed quite a bit over my health journey. So when the Hubs says he likes a certain type of food, I really want to figure out how to make it for him since he has had to give up a lot. He told me he likes Hamburger Helper. Now, I generally make food from scratch, so I wasn’t buying any of that…especially not during my no-shopping month.  Anyhow, if I cook a meal, aside from pizza nights when I skip out on the pizza, I really want to EAT whatever I make.  No fun slaving away without reaping the benefits of my own labor!

How did I make a homemade version of hamburger helper so that he and the kids would like the taste, but also make it gluten-free, dairy-free, and LOW-FODMAP so that I can enjoy it too?  I used my IP one-minute noodle no-fail method, and threw in some spices and pre-cooked ground burger!  Easy peasy.  With the time it takes to come to pressure, cook for one minute, and depressurize, I had a healthy meal (used garbanzo bean noodles) in 7 minutes!  You can also make this with wheat noodles, just follow the stovetop noodle-to-IP time conversion formula the gals at Tidbits share.

Watch here to see how I did it.


Gluten-Free 7-Minute Homemade Hamburger Helper

1 box GF noodles (I used chickpea, have used lentil and other varieties before too)
2+ cups beef broth (enough to cover) or water
2 1/2 TBSP GF flour
1/2 c. chopped onion, caramelized (for Low-FODMAP option, use 1 c. chives or 1/4 tsp asafoetida or hing powder sauteéd in oil instead)
1 tsp garlic powder (omit if Low-FODMAP)
1 tsp mustard
1 tsp paprika (I like smoked)
1 tsp oregano
1 tsp parsley
1 tsp sea salt
1/4 tsp black pepper
1 lb ground cooked hamburger

1. Caramelize the chopped onions, or sauteé the hing powder in the oil.
2. Stir the GF flour into a portion of whatever liquid you’re using, and add to your instant pot.
2. Pour GF noodles into the pot and add enough liquid to cover.
3.  Add the rest of spices and mustard.
4. Top with the cooked burger.
5.  Set the instant pot to seal, press manual, and set for one minute. (It will take 5ish minutes to come to pressure).
6. When it beeps, release pressure and stir.
7.  Optionally, you may add in cheese or cheese substitutes, but not necessary.



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