Skip to main content Skip to navigation

Three Sisters Wild Rice Salad

Posted by Courtney Schupp | February 17, 2022

Prep time: 20 minutes | Cooking time: 35 minutes | Servings: 4


  • 1 (15-ounce) can Corn Kernels (drained and rinsed)
  • 2½ cups diced Butternut Squash
  • 2 tablespoons Olive Oil (divided)
  • ¼ teaspoon Salt (plus more to taste)
  • ¾ teaspoon chili powder
  • 1 cup Wild Rice (uncooked)
  • 1 (15-ounce) can Black Beans (drained and rinsed)
  • Juice of 1 lime
  • ½ cup Queso Fresco (crumbled or diced)
  • Pepper to taste

Live Well Tips

  • Wild rice is actually a grass that is native to North America with a nutty flavor and chewy texture.
  • Substitute brown rice for wild rice.
  • Use cubed, frozen squash to cut down on prep time.


  1. Wash hands with soap and water.
  2. Preheat oven to 425°F. Toss the corn kernels and butternut squash with 1 tablespoon of the olive oil, along with the salt and chili powder. Spread the seasoned veggies in a thin layer over a parchment-lined baking sheet and bake for 25-35 minutes, until golden, tossing halfway through.
  3. While the veggies are baking, cook wild rice according to package instructions, then drain off any excess water.
  4. In a large bowl, combine the cooked wild rice with the roasted corn and squash. Add the black beans, pepper, lime juice, and queso fresco, along with the remaining 1 tablespoon olive oil. Taste and adjust seasoning (salt and pepper) if necessary.
  5. Divide into 4 portions, and serve warm or chilled.

Cook Together! Making Recipe with Kids

Wild rice is a delicious way to introduce kids to different types of grains! This dish works great as a side dish or main course and can be served hot or cold.

Easy Tasks

  • Gather ingredients and equipment
  • Drain and rinse corn and beans
  • Crumble or pull apart cheese

Intermediate Tasks

  • Measure all ingredients
  • Juice lime
  • Cover squash with oil and seasonings

Difficult Tasks

  • Cut butternut squash and lime
  • Mix cooked rice with cooked veggies

Nutrition Facts

Serving size 1/4 recipe: Calories–470; Protein–20g; Carbohydrate–69g; Total Fat–15g; Saturated Fat–5g; Fiber–13g; Sodium–530mg

Adapted from OldWays