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Snack

Kernel of Truth: Maple-Miso Popcorn Crunch

Bowl of maple-miso vegan popcorn crunch with roasted pumpkin seeds and nori flakes

Airy popcorn, toasty pepitas and nori get a glossy maple-miso hug in this sweet-savoury snack that disappears by the handful.

Grab this

  • 10 cups plain air-popped popcorn (from about 1/3 cup popcorn kernels)
  • 3/4 cup roasted unsalted pumpkin seeds (pepitas)
  • 2 tablespoons white miso paste
  • 2 tablespoons pure maple syrup
  • 1 tablespoon neutral oil, such as avocado or sunflower oil
  • 1 teaspoon toasted sesame oil
  • 1 teaspoon unseasoned rice vinegar
  • 1/2 teaspoon ground ginger
  • 2 sheets roasted nori, crumbled into small flakes
  • 1/4 teaspoon fine sea salt

Do this

  1. Heat the oven to 300°F (150°C) and line a large rimmed baking sheet with parchment paper. Put the popcorn and pumpkin seeds in a very large bowl.
  2. Whisk the miso, maple syrup, neutral oil, sesame oil, rice vinegar and ground ginger in a small bowl until smooth.
  3. Drizzle the maple-miso mixture over the popcorn. Toss gently but thoroughly with two large spoons until the popcorn and seeds are lightly coated.
  4. Spread the mixture in an even layer on the prepared baking sheet. Bake for 12 minutes, stirring once halfway through, until the coating feels dry to the touch.
  5. Let the popcorn cool on the pan for 10 minutes so it crisps. Toss with the crumbled nori and sea salt, then serve or store airtight for up to 2 days.

Easy swaps

  • Soy allergen: replace the white miso with a labelled soy-free chickpea miso.
  • Sesame allergen: omit the toasted sesame oil and add 1 extra teaspoon neutral oil; check every packaged ingredient for sesame cross-contact.
  • Seed allergen: replace the pumpkin seeds with roasted chickpeas; check the package for cross-contact warnings.
  • Gluten note: choose certified gluten-free miso, popcorn and seasonings if needed, because some miso is made with gluten-containing grains.

Estimated per serving

Nutrition at a glance

Calories
205
Fat
12g
Saturated fat
2g
Carbohydrates
19g
Fibre
3g
Sugars
5g
Protein
7g
Sodium
315mg

Estimated per serving; the pepitas lift the protein while the popcorn contributes whole-grain fibre.

Estimates vary with ingredient brands, substitutions and serving size.