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

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)
- 1 1/2 cups (255 g) cooked dark red kidney or cranberry beans (or 1 can, drained and rinsed)
- 2 cups (300 g) roasted butternut squash, cut in 1/2-inch (1 cm) cubes
- 3/4 cup (140 g) dry wild rice, rinsed and cooked according to package directions, yielding about 2 cups (360 g) cooked
- 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)
- 2 tbsp (30 ml) neutral oil (canola or vegetable) for roasting 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

Short Description:
A chilled grain-and-vegetable salad combining locally grown corn, beans, and roasted squash with Manitoba wild rice, all tossed in a light maple-vinaigrette. Bright herbs and toasted pumpkin seeds add freshness and crunch for a seasonal prairie side or salad course.

Regional Notes:
This Manitoba variation highlights locally grown sweet corn, garden beans, and winter squash paired with regionally harvested wild rice, reflecting both the Indigenous Three Sisters tradition and contemporary prairie produce. The dressing uses Canadian maple syrup for a light, local-sweet vinaigrette rather than a heavy mayo-based dressing found in some other regions.

1. Preheat the oven to 425°F (220°C). Toss the butternut squash cubes with 2 tbsp (30 ml) neutral oil and a pinch of salt and pepper. Spread in a single layer on a baking sheet and roast until tender and lightly caramelized, 20–25 minutes, turning once. Remove and let cool.
2. Meanwhile, cook the wild rice according to package directions (generally 45–50 minutes simmer for most wild rice) until tender. Drain any excess water and fluff; cool to room temperature.
3. If using fresh corn, char or cook the ears: brush lightly with oil and either grill over medium-high heat or char in a hot skillet 6–8 minutes, turning, until kernels are just tender; let cool then cut kernels off the cobs. If using frozen corn, thaw and briefly sauté or blanch to warm, then cool.
4. If using dried beans cooked earlier, ensure they are cooled. If using canned beans, drain, rinse, and pat dry.
5. Make the dressing: whisk together apple cider vinegar, lemon juice, maple syrup, Dijon mustard, minced shallot, salt, pepper, and crushed red pepper (if using). Slowly whisk in the olive oil until emulsified, or shake in a jar until combined. Taste and adjust salt, pepper, or maple syrup to preference.
6. In a large bowl, combine 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 to combine. Add more dressing as needed for desired coating.
7. Stir in toasted pumpkin seeds and adjust seasoning with salt and pepper. Let the salad rest in the refrigerator at least 30 minutes to allow flavors to meld, or serve immediately at room temperature.
8. Serve chilled or at cool room temperature as a salad course or a hearty side. Leftovers keep covered in the refrigerator 2–3 days.