Kabocha is a Japanese winter squash with dense, naturally sweet flesh and a thin, edible skin, and it's at its best from early fall through winter. In this recipe, it steams alongside carrots and tempeh over a pot of quinoa simmering in broth. 

A quick finish in a hot skillet gives the tempeh golden, caramelized edges, no oil needed. 

These harvest bowls are fully plant-based and built with low FODMAP ingredients in mind, so they're gentle on digestion without giving up any flavor. Tender steamed kabocha squash, caramelized tamari-glazed tempeh, and fresh microgreens sit on a bed of fluffy quinoa, all brought together with a bright ginger-turmeric tahini dressing.

Each part of the bowl has a purpose. Fermented tempeh and fiber-rich squash and carrots look after your gut, while pumpkin seeds, microgreens, and beta-carotene bring zinc, vitamin C, and vitamin A to support your immune system as the weather turns.

How these bowls support gut health and immunity

Tempeh. Tempeh is made by fermenting whole soybeans, which makes it easier to digest than many other legumes and lower in FODMAPs. It's a rich source of plant protein and fiber, and fermentation gives it compounds that help nourish a healthy gut microbiome.

Kabocha squash and carrots. Kabocha is one of the most digestion-friendly winter squashes, with a naturally sweet, velvety flesh and an edible skin. Along with carrots, it's rich in beta-carotene, which your body converts into vitamin A to support normal immune function and help maintain the mucosal linings of the gut.

Quinoa. Quinoa is a complete plant protein, meaning it contains all nine essential amino acids. It also brings fiber and magnesium, making it a steady, satisfying base.

Microgreens and pumpkin seeds. Microgreens are the young shoots of vegetables like broccoli and sunflower, harvested just after sprouting. Ounce for ounce, they can be more concentrated in vitamins and antioxidants than the mature plants, and broccoli microgreens are a source of glucoraphanin, which the body converts to sulforaphane, a compound studied for its antioxidant properties. Pumpkin seeds are one of the best plant sources of zinc, a mineral that contributes to normal immune function.

Ginger, turmeric, and black pepper. Ginger has been used for centuries to support comfortable digestion. Turmeric has been studied for its antioxidant properties, and we pair it with black pepper on purpose, since pepper helps the body absorb turmeric's active compounds.

Cooking with broth instead of oil. Steaming is one of the gentlest ways to cook vegetables. Because they never sit in water, they hold on to more of their water-soluble vitamins, like vitamin C and folate, than boiled vegetables do. Cooking the quinoa in broth builds flavor from the bottom up, and steaming the tempeh softens it so it soaks up its tamari-maple glaze. A few minutes in a dry cast-iron skillet then caramelizes that glaze into crisp, savory edges. There's no added oil anywhere in the cooking. The healthy fats come from the tahini dressing and pumpkin seeds, which is exactly where you want them: beta-carotene and turmeric's curcumin are both fat-soluble, so a drizzle of tahini helps your body absorb them.

Nutrients at a glance

A note on sourcing well

A clean recipe is only as clean as what goes into it. A few choices make a real difference:

• Tempeh: Look for tempeh made with just organic soybeans, water, and culture. Some varieties add barley or other grains, which contain gluten, so read the label.

• Vegetable broth: Most store-bought broths are made with onion and garlic. Look for one labeled low FODMAP with a short, recognizable ingredient list, or simmer your own with carrots, scallion greens, fresh ginger, and herbs.

• Tamari: Choose a tamari labeled gluten-free, ideally with just soybeans, water, and salt. Regular soy sauce is typically brewed with wheat.

• Tahini: The only ingredient should be sesame seeds, ideally organic.

• Produce: Buy organic when you can, especially for microgreens and leafy greens, and for root vegetables that grow directly in the soil.

Your local farmers market is a great place to start, and fall is peak season for winter squash.

Ingredients

Serves 4. Prep time: 10 minutes. Cook time: 25 minutes. 

For the steamer

• 1 small kabocha squash (about 2 lb), seeded and cut into 1-inch pieces, skin on

• 3 carrots, cut into ½-inch coins

• 1 tsp ground cumin

• ½ tsp sea salt

• ½ tsp freshly ground black pepper

• 8 oz tempeh, cut into ½-inch cubes

• 1 tbsp gluten-free tamari

• 1 tsp pure maple syrup

• 1 tsp smoked paprika

For the quinoa

• 1 cup quinoa, rinsed well

• 2¼ cups vegetable broth

• 3 thin slices fresh ginger

For the ginger-turmeric tahini

• ¼ cup tahini

• 2 tbsp fresh lemon juice

• 1 tbsp fresh ginger, finely grated

• ½ tsp ground turmeric

• 1 tsp pure maple syrup

• Pinch of black pepper and sea salt

• 3 to 5 tbsp warm water, to thin

To serve

• 2 cups microgreens, such as broccoli or sunflower

• ¼ cup pumpkin seeds

• 2 scallions, green tops only, thinly sliced

• Fresh cilantro or parsley

• Lemon wedges

Instructions

1. Prep (10 minutes). In a bowl, toss the tempeh with the tamari, maple syrup, and smoked paprika and let it sit while you prep. In another bowl, toss the squash and carrots with the cumin, salt, and pepper.

2. Start the quinoa. In a pot that your steamer fits on top of, combine the quinoa, broth, and ginger slices. Bring to a boil, then reduce to a gentle simmer.

3. Steam everything together (15 minutes). Lift the tempeh out of its marinade, saving any extra in the bowl. Arrange the squash, carrots, and tempeh in a single layer in a bamboo steamer or stackable steamer insert. Set it over the simmering quinoa and cover. Steam for 15 minutes, until the squash is fork-tender and the quinoa has absorbed the broth. Turn off the heat and let the quinoa rest, covered, for 5 minutes. 

4. Caramelize the tempeh (5 minutes). While the quinoa rests, heat a dry cast-iron or carbon steel skillet over medium heat. Toast the pumpkin seeds for 2 to 3 minutes, until they start to pop, and set them aside. Add the steamed tempeh and the saved marinade and cook for 2 to 3 minutes, tossing, until the glaze caramelizes and the edges turn golden. If anything starts to stick, add a splash of broth or water.

5. Whisk the dressing. Whisk together the tahini, lemon juice, ginger, turmeric, maple syrup, black pepper, and salt, adding warm water a tablespoon at a time until it's smooth and pourable.

6. Assemble. Remove the ginger slices and fluff the quinoa. Divide it among bowls and top with the steamed vegetables, caramelized tempeh, and a generous handful of microgreens. Drizzle with the tahini dressing and finish with pumpkin seeds, scallion greens, fresh herbs, and a squeeze of lemon.
   
   

This content is for general educational purposes and is not medical advice. Talk with your provider about the right nutrition approach for you.