Garlicky Summer Squash and Butter Bean Bowl with Olive Oil and Black Pepper

Symptom check-in

POTS: I had no POTS symptoms today — no dizziness when I stood up, no racing heart, and no trouble breathing with simple exercise.

Vestibular migraine: I had no vestibular migraine symptoms today — no vertigo, no nausea, no vomiting, and no light sensitivity.

Lupus: I had body aches and a red rash across my cheeks today. I wanted something warm and anti-inflammatory-leaning today, so I made butter beans with yellow squash, garlic, and olive oil.

Disorder safety check

Condition	Works?	Why
POTS	Not specifically targeted	Beans provide carbs and protein, but this is not naturally very sodium-heavy unless I season it more
Vestibular migraine	Usually	Mild and simple; garlic can be reduced if I am sensitive to stronger flavors
Lupus	Yes	Beans, squash, garlic, and extra-virgin olive oil make this plant-forward and anti-inflammatory-leaning
Transplant context	Yes, with care	Cook the beans and squash thoroughly and serve fresh

Recipe

Ingredients

Makes 2 servings

Beans and squash

• 1 can butter beans or large cannellini beans, drained and rinsed

• 2 medium yellow summer squash

• 2 tbsp extra-virgin olive oil

• 2 garlic cloves, thinly sliced

• 1/2 small shallot or 1/4 small yellow onion, thinly sliced

• 1/2 tsp kosher salt, plus more to taste

• Freshly ground black pepper

• 1/4 tsp dried oregano or thyme, optional

• 1/3 cup low-sodium vegetable broth or water

Finishing

• 1 tbsp extra-virgin olive oil

• Extra black pepper

• Flaky salt, optional

• Fresh basil or parsley, optional

Steps

1. Prepare the squash

1. Wash the yellow squash thoroughly.

2. Dry it well.

3. Trim off the stem and bottom ends.

4. Slice the squash into thin rounds, about 1/8 to 1/4 inch thick.

5. If the squash is especially wide, cut some of the rounds in half so they cook evenly.

The thin slices are what give you the soft, almost silky texture in the photo.

2. Drain and rinse the beans

1. Open the can of butter beans.

2. Pour them into a colander.

3. Rinse under cold running water for about 30 seconds.

4. Shake off excess water.

Try not to handle them too roughly because butter beans are soft and can break apart easily.

3. Prepare the aromatics

1. Peel the garlic.

2. Slice it thinly.

3. Peel the shallot or onion.

4. Slice it very thinly.

Keep both beside the stove.

4. Soften the shallot

1. Heat a wide skillet over medium heat.

2. Add 1 tablespoon olive oil.

3. Add the sliced shallot.

4. Add a small pinch of salt.

5. Cook for 3–4 minutes, stirring occasionally.

You want it soft and translucent, not browned.

5. Add the garlic

1. Add the sliced garlic.

2. Stir for about 30 seconds.

As soon as it smells fragrant, move to the next step.

Do not let the garlic turn dark brown.

6. Add the squash

1. Add the sliced squash to the skillet.

2. Add the remaining 1 tablespoon olive oil.

3. Sprinkle with:

   • kosher salt

   • black pepper

   • optional oregano or thyme

4. Toss gently until the squash is coated.

7. Cook the squash down

1. Cook over medium heat for about 4–5 minutes.

2. Stir every minute or so.

The squash should start softening and releasing a little moisture.

3. Add 2 tablespoons broth or water.

4. Cover the skillet.

5. Reduce the heat to medium-low.

6. Cook for another 3–4 minutes.

The squash should become tender and flexible but not completely fall apart.

8. Add the beans

1. Remove the lid.

2. Add the rinsed butter beans.

3. Add the remaining broth or water.

4. Fold everything together gently.

Do not stir aggressively or the beans will mash.

9. Simmer together

1. Reduce the heat to low.

2. Let the beans and squash simmer together for 4–6 minutes.

3. Gently stir once or twice.

You want the beans hot all the way through and the squash fully tender.

10. Build a light pan sauce

As the beans warm:

1. Use the back of a spoon to mash 2–3 beans against the side of the skillet.

2. Stir those mashed beans back into the liquid.

This thickens the broth slightly and helps the olive oil and bean starch turn into a light creamy sauce.

3. If the pan gets too dry, add another tablespoon of water.

4. If it looks too watery, simmer uncovered for another minute or two.

11. Taste and adjust

Taste a bite with both bean and squash.

If it needs:

• more salt: add another pinch

• more richness: add a little olive oil

• more pepper: crack some fresh over the top

• more herb flavor: add oregano, thyme, basil, or parsley

12. Finish with olive oil

1. Turn off the heat.

2. Drizzle 1 tablespoon extra-virgin olive oil over the beans and squash.

3. Fold gently once.

That final olive oil gives the dish the glossy finish in the photo.

13. Plate

1. Spoon the butter beans into shallow bowls.

2. Arrange the squash over and between them.

3. Spoon any remaining pan juices over everything.

4. Finish with black pepper.

5. Add flaky salt if needed.

6. Add fresh basil or parsley if using.

Serve warm.