Salad: Canada – Canadian Prairies (Manitoba) – Manitoba Three Sisters Salad

Food safety reminder: Follow safe food-handling practices and use a food thermometer to verify safe internal cooking temperatures.

Serving Size: 6

Approximate Time

Prep 30 min

Cook 1 hr 15 min

Additional 35 min

Total 1 hr 35 min

Ingredients

4 ears sweet corn, kernels cut off (about 3 cups/480 g kernels)
1 1/2 cups (255 g) cooked dark red kidney beans (selected from the listed options); alternatively, use 1 can, drained and rinsed (estimated edible portion: 255 g)
2 cups (300 g) roasted butternut squash, cut into 1/2-inch (1 cm) cubes (estimated edible portion: 300 g)
3/4 cup (140 g) dry wild rice, rinsed and cooked according to package directions; yields about 2 cups (360 g) cooked (estimated edible portion: 140 g)
1/2 cup (75 g) red bell pepper, finely diced
4 green onions (scallions), thinly sliced (about 1/2 cup/50 g)
1/4 cup (15 g) fresh flat-leaf parsley, chopped
2 tbsp (8 g) fresh chives, chopped
1/4 cup (30 g) toasted pumpkin seeds (pepitas) (estimated edible portion: 30 g)
2 tbsp (30 ml) neutral oil (canola or vegetable), for roasting the squash
Salt and freshly ground black pepper, to taste
Dressing:
3 tbsp (45 ml) apple cider vinegar
Juice of 1 lemon (about 2 tbsp/30 ml)
3 tbsp (45 ml) pure maple syrup
1 tbsp (15 ml) Dijon mustard
3/4 cup (180 ml) extra-virgin olive oil
1 small shallot, minced (about 2 tbsp/30 g)
1/2 tsp (2.5 g) kosher salt, plus more to taste
1/4 tsp (0.5 g) freshly ground black pepper
Pinch of crushed red pepper flakes (optional)

Instructions

1. Preheat the oven to 425°F (220°C). Toss the cubed butternut squash with 2 tbsp (30 ml) neutral oil and a pinch of salt and pepper. Arrange in a single layer on a baking sheet and roast for 20–25 minutes, turning once, until tender and lightly caramelized. Let cool.
2. Meanwhile, rinse the wild rice and cook it according to package directions, generally simmering for 45–50 minutes, until tender. Drain any excess water, fluff, and cool to room temperature.
3. Cook the corn: lightly brush the ears with oil and grill over medium-high heat or char in a hot skillet for 6–8 minutes, turning, until just tender. Let cool, then cut the kernels from the cobs. If using frozen corn instead, thaw it, briefly sauté or blanch it, and cool it.
4. If using beans cooked earlier, ensure they are cooled. If using canned beans, drain, rinse, and pat dry.
5. Make the dressing by whisking together the apple cider vinegar, lemon juice, maple syrup, Dijon mustard, minced shallot, measured kosher salt, black pepper, and optional red pepper flakes. Slowly whisk in the olive oil until emulsified, or shake the ingredients together in a jar. Taste and adjust the seasoning or maple syrup to preference.
6. In a large bowl, combine the cooled wild rice, corn kernels, roasted squash, beans, red bell pepper, green onions, parsley, and chives. Pour about two-thirds of the dressing over the salad and toss gently. Add more dressing as desired.
7. Stir in the toasted pumpkin seeds. Taste and adjust the salt and pepper. Refrigerate for at least 30 minutes to let the flavors meld, or serve immediately at room temperature.
8. Serve chilled or at cool room temperature as a salad course or hearty side. Store leftovers covered in the refrigerator for 2–3 days.