Miso Peanut Butter Popcorn

Miso Peanut Butter Popcorn
Stephanie Lang, MS, RDN, CDN

Nutrition Highlights (per serving)

Calories 161
Fat 13g
Carbs 9g
Protein 4g
View All
Total Time 20 min
Prep 10 min, Cook 10 min
Servings 6 (1 1/4 cups each)

Miso is high in protein, fiber, iron, and magnesium, and may reduce the risk of cancer and stroke. Mix that with healthy fat-and protein-rich peanut butter and high fiber popcorn, and you have a nutrient-dense and delicious snack. Crunching on some of this snack during movie night will satisfy you without making you feel too full from buttery, salty popcorn.

Ingredients

  • 3 tablespoons canola oil, plus 1/2 to 1 teaspoon extra if needed to loosen the peanut-miso sauce
  • 1/3 cup popcorn kernels
  • 1/4 cup peanut butter
  • 1/2 teaspoon white miso paste
  • 1/8 teaspoon salt

Preparation

1. Heat oil in a large pot over medium high heat.

2. When the oil is hot, drop in 3 or 4 popcorn kernels.

3. When the kernels pop, add the rest of the popcorn kernels in an even layer. Cover the pot, remove from heat, and count 30 seconds. This step allows all of the other kernels to get to a near-popping temperature so that when they are put back on the heat, they all pop around the same time.

4. After the 30 seconds, return the covered pot to the heat.

The popcorn should begin popping slowly and then faster and louder. Once the popping gets going, gently shake the pot back and forth. Try to keep the lid slightly ajar to let excess steam out. Once the popping slows back down (several seconds between pops), remove the pan from the heat and take off the lid.

5. To make the miso peanut butter mixture: Combine the peanut butter, miso and salt in a small saucepan and gently heat over low heat, stirring often, until the mixture is slightly melty and drippy, about 5 minutes. If your mixture is too firm and not melting (this may happen depending on the type of peanut butter you have at home), add in 1/2 to 1 teaspoon extra canola oil and continue to stir. *You can also do this in the microwave: stir together the peanut butter, miso, and salt in a microwave safe bowl and heat for 15 seconds, stir, then another 10 to 15 seconds until the mixture is of desired consistency.

6. Drizzle the miso peanut butter mixture over the popcorn, place the cover back on the pot, and shake the pot until the mixture is evenly distributed over the popcorn kernels. Dump into a bowl and enjoy.

Ingredient Variations and Substitutions

Try different nut butters in place of the peanut butter for a flavor variation.

Almond butter has about the same amount of calories, slightly more fiber, slightly less protein, and is higher in calcium than peanut butter.

Make this snack your own by adding a few grinds of black pepper, a pinch of chili powder, or a tablespoon of chia seeds to the miso peanut butter mixture. Chia seeds are high in fiber, omega-3 fatty acids, calcium, magnesium, manganese, and phosphorus. These tiny, crunchy seeds are also high in antioxidants and may help to lower the risk of cancer, cardiovascular disease, and type 2 diabetes.

Cooking and Serving Tips

This is a fun and unique recipe to serve at a holiday party. Just double or triple the measurements and share with your guests! If you are feeling festive, line a big basket with a colorful cloth napkin and serve the popcorn in it for an inviting and crunchy snack. Leftovers will keep in an airtight container at room temperature for 2 days.

Nutrition Facts
Servings: 6 (1 1/4 cups each)
Amount per serving  
Calories 161
% Daily Value*
Total Fat 13g 17%
Saturated Fat 2g 10%
Cholesterol 0mg 0%
Sodium 90mg 4%
Total Carbohydrate 9g 3%
Dietary Fiber 2g 7%
Total Sugars 0g  
Includes 1g Added Sugars 2%
Protein 4g  
Vitamin D 0mcg 0%
Calcium 5mg 0%
Iron 0mg 0%
Potassium 114mg 2%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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