Prairie Grain Salad with Roasted Pumpkins and Manitoba Cheddar

By AislePrompt Editorial · Published 2026-06-03 · Updated 2026-06-03

A colorful warm salad combining roasted pumpkin, Manitoba cheddar, and a mix of prairie grains, capturing the essence of Winnipeg’s agricultural heritage. This Canadian-inspired salad recipe, ready in about 45 minutes, pairs pumpkin, olive oil, salt into a side that holds its own next to almost any main — bright, balanced, and quick enough to slot into a weeknight plate. Each serving lands at about 420 calories and feeds 4, so it slots cleanly next to roasted proteins, grain bowls, or weeknight mains. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 2 cups peeled and cubed pumpkin
• 3 tbsp olive oil
• 1 tsp salt
• 1/2 tsp black pepper
• 1 cup cooked quinoa
• 1 cup cooked barley
• 1 cup shredded Manitoba cheddar cheese
• 2 cups baby spinach leaves
• 1/4 cup toasted pumpkin seeds
• 2 tbsp apple cider vinegar
• 1 tbsp honey
• 1 tsp Dijon mustard
• 1 clove minced garlic
• 2 tbsp chopped fresh parsley

The sheet pan we’d roast this on → Best Sheet Pans in 2026: Top Picks + Buying Guide

Instructions

1. Step 1: Preheat oven to 425°F. Toss 2 cups peeled and cubed pumpkin with 2 tbsp olive oil, 1 tsp salt, and 1/2 tsp black pepper. Spread on a baking sheet and roast for 25 minutes until tender and caramelized at edges.
2. Step 2: In a large bowl, whisk together 1 tbsp olive oil, 2 tbsp apple cider vinegar, 1 tbsp honey, 1 tsp Dijon mustard, and 1 minced garlic clove until emulsified.
3. Step 3: Add 1 cup cooked quinoa, 1 cup cooked barley, 2 cups baby spinach leaves, and the roasted pumpkin to the bowl. Toss gently to combine.
4. Step 4: Fold in 1 cup shredded Manitoba cheddar cheese and 1/4 cup toasted pumpkin seeds. Sprinkle 2 tbsp chopped fresh parsley on top before serving warm or at room temperature.