Snack
Kernel of Truth: Maple-Miso Popcorn Crunch

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
- 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.
- Whisk the miso, maple syrup, neutral oil, sesame oil, rice vinegar and ground ginger in a small bowl until smooth.
- Drizzle the maple-miso mixture over the popcorn. Toss gently but thoroughly with two large spoons until the popcorn and seeds are lightly coated.
- 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.
- 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.
What’s for dinner?

