Prairie Grain Salad with Roasted Pumpkins and Manitoba Cheddar

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

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 salads ready in about 45 minutes pairs peeled and cubed 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.

Prep: 15 min Cook: 30 min Serves 4 Canadian cuisine 420 cal/serving
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Ingredients

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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.

Frequently asked questions

How long does Prairie Grain Salad with Roasted Pumpkins and Manitoba Cheddar take to make?

Total time is about 45 minutes (15 min prep + 30 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Prairie Grain Salad with Roasted Pumpkins and Manitoba Cheddar?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep peeled and cubed pumpkin from drying out.

Can I substitute ingredients in Prairie Grain Salad with Roasted Pumpkins and Manitoba Cheddar?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Prairie Grain Salad with Roasted Pumpkins and Manitoba Cheddar for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

What goes well with Prairie Grain Salad with Roasted Pumpkins and Manitoba Cheddar?

Canadian salads like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.

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