Roasted Kabocha Squash and White Bean Bowl with Ricotta, Crispy Sage, Pumpkin Seeds, and Pine Nuts
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, a low fever, and a red rash across my cheeks today. I wanted something warm and anti-inflammatory-leaning today, so I made roasted squash with white beans, olive oil, seeds, and sage.
Disorder safety check
Condition | Works? | Why |
POTS | Not specifically targeted | Beans and squash provide carbs and protein, but the meal is not naturally very high in sodium unless it is seasoned more aggressively |
Vestibular migraine | Usually | Mild, savory, and easy to keep free of acidic or spicy ingredients |
Lupus | Yes | Squash, white beans, olive oil, pumpkin seeds, pine nuts, and herbs make this plant-forward and anti-inflammatory-leaning |
Transplant context | Yes, with care | Use pasteurized ricotta, wash herbs carefully, and serve the cooked beans and squash fresh |
Recipe
Ingredients
Makes 2 generous bowls
Roasted kabocha squash
1 small kabocha squash, about 2 lb
1 1/2 tbsp extra-virgin olive oil
1/2 tsp kosher salt
Freshly ground black pepper
1/4 tsp garlic powder, optional
Creamy white beans
1 15-oz can cannellini beans or butter beans
1 tbsp extra-virgin olive oil
1 small garlic clove, finely minced
1/2 cup low-sodium vegetable broth
1/4 tsp kosher salt
Freshly ground black pepper
Ricotta
1/2 cup pasteurized whole-milk ricotta
1 tsp extra-virgin olive oil
Pinch of kosher salt
Freshly ground black pepper
Crispy sage
10–12 fresh sage leaves
1 tbsp olive oil
Toasted seeds and nuts
2 tbsp pumpkin seeds
2 tbsp pine nuts
Finishing
Extra-virgin olive oil
Freshly cracked black pepper
Flaky salt, optional
Steps
1. Preheat the oven
Heat the oven to 425°F.
Line a large sheet pan with parchment paper.
Place a rack in the center of the oven.
2. Prepare the kabocha squash
Kabocha skin is edible once roasted, so you can leave it on.
Wash the squash thoroughly.
Dry it well.
Put it on a stable cutting board.
Carefully cut it in half.
Use a spoon to scoop out all of the seeds and stringy center.
Cut each half into wedges about 3/4 inch thick.
Cut very large wedges in half crosswise.
Try to keep the pieces similar in size so they roast evenly.
3. Season the squash
Put the squash pieces into a large bowl.
Add:
olive oil
salt
black pepper
optional garlic powder
Toss thoroughly until every piece is lightly coated.
Arrange the squash on the sheet pan in a single layer.
Leave space between the pieces.
4. Roast the squash
Roast for 15 minutes.
Remove the sheet pan from the oven.
Flip each piece.
Return the pan to the oven.
Roast another 12–18 minutes.
The squash is done when:
the flesh is completely tender,
the edges are browned,
and the skin is soft enough to eat.
Do not roast it until it collapses.
5. Drain and rinse the beans
Open the can of beans.
Pour them into a colander.
Rinse under cold running water for about 30 seconds.
Shake off the excess water.
6. Make the creamy white bean base
Heat a small saucepan over medium-low heat.
Add 1 tablespoon olive oil.
Add the minced garlic.
Cook for about 20–30 seconds, stirring constantly.
Add the beans.
Add 1/2 cup broth.
Add salt and black pepper.
Stir gently.
Let the beans simmer for 6–8 minutes.
You want the beans hot and creamy but still mostly intact.
Use the back of a spoon to mash about one-quarter of the beans against the side of the saucepan.
Stir the mashed beans back through the rest.
This thickens the broth and gives you the soft, creamy base visible in the photo.
If the mixture becomes too thick, add another splash of broth.
Reduce the heat to very low while you finish the toppings.
7. Season the ricotta
Add the ricotta to a small bowl.
Add:
olive oil
pinch of salt
black pepper
Stir gently.
Do not whip it completely smooth. The photo looks better with soft, irregular dollops.
8. Toast the pumpkin seeds and pine nuts
Put a dry skillet over medium-low heat.
Add the pumpkin seeds and pine nuts.
Toast for 3–5 minutes.
Shake the pan frequently so they brown evenly.
Watch closely because pine nuts can burn quickly.
As soon as the pine nuts are lightly golden and everything smells nutty, remove the pan from the heat.
Transfer the seeds and nuts to a plate immediately.
Do not leave them sitting in the hot skillet.
9. Crisp the sage
Use the same skillet.
Add 1 tablespoon olive oil.
Heat over medium-low heat.
Add the sage leaves in a single layer.
Fry for about 20–30 seconds on the first side.
Flip.
Cook another 15–20 seconds.
The leaves should darken slightly and become crisp.
Remove them with a fork or slotted spoon.
Place them on a paper towel.
Do not let them turn black.
10. Build the bean base
Divide the creamy white beans between two shallow bowls.
Spoon some of the bean broth around the beans.
The base should be loose and creamy rather than dry.
11. Add the roasted squash
Arrange the roasted squash wedges over the beans.
Slightly overlap some pieces.
Leave some of the beans visible around the edges.
12. Add the ricotta
Spoon large dollops of ricotta between the squash pieces.
Use about 1/4 cup per bowl.
Keep the ricotta in distinct mounds rather than spreading it across the bowl.
13. Add crispy sage
Scatter the sage leaves over the squash and ricotta.
Leave several leaves whole.
Break a few into smaller pieces with your fingers.
That makes the sage show up throughout the bowl.
14. Add the toasted seeds and nuts
Scatter the pumpkin seeds and pine nuts generously over everything.
Make sure some land on:
the squash,
the beans,
and the ricotta.
This is where most of the crunch comes from.
15. Finish the bowl
Drizzle extra-virgin olive oil over the top.
Add freshly cracked black pepper.
Taste a bite with beans, squash, ricotta, and seeds together.
Add flaky salt if needed.
Serve warm.
