Sweet & Salty Popcorn Snack Mix

Making your own popcorn is super easy, endlessly customizable, and the perfect snack to satisfy your salty… and sweet cravings! Here, it’s paired with caramelized roasted edamame seasoned with autumn spices, along with pretzels. This popcorn snack mix is the ultimate mix to enjoy while watching a movie or serving during a board-game night.

The combination of edamame and popcorn provides a particularly interesting amount of fiber and protein, which can help you feel fuller than other similar crunchy snacks—without compromising your munching pleasure!

You can find roasted edamame in stores, with brands like Yupik or Mère Nature, or make your own! Of course, you can also prepare this recipe using your choice of nuts!

Serving: 4

Preparation time: 2 minutes

Cooking time: 15-20 minutes

Ingredients

• 1/3 cup (~80 ml) white sugar
• ¼ cup (60 ml) water
• 1/4 tsp cinnamon
• 1/4 tsp autumn spice blend (optional)
• 3/4 cup (~100 g) dry-roasted edamame, plain or lightly salted
• ¼ cup (50 g) popcorn kernels (yields 4–5 cups once popped)
• 1 tsp (5 ml) vegetable oil (e.g., canola, avocado)
• Salt, to taste
• 1/2 cup (~125 g) pretzels

Preparation

1. Caramelized roasted edamame. Line a baking sheet with parchment paper (you’ll use it to cool the mixture).
2. In a medium skillet, add the sugar, water, and spices. Heat over medium and stir with a wooden spoon.
3. When the mixture begins to simmer, add the edamame. Continue stirring until the water evaporates, about 5 to 7 minutes.
4. Careful! At this stage, the mixture will become very dry and lumpy but keep going. Continue stirring. The sugar will start to melt again and turn dark brown, toffee-like. This is when you can pour the mixture onto the baking sheet. Let cool.
5. Popcorn preparation. In a medium saucepan, add the oil, popcorn kernels, and salt.
6. Cover and put on oven mitts (the handles may get very hot). Heat over medium-high.
7. When you hear the first “pop,” begin shaking the saucepan continuously while keeping it in contact with the burner.
8. When the popping sounds begin to space out… 2–3 seconds between pops, remove the popcorn from the heat to prevent scorching.
9. Assembly. In a large bowl, combine the popcorn, caramelized edamame, and pretzels. Enjoy your popcorn snack mix!

For other late night snack ideas :

• BBQ Sweet Potato Chips
• Pumpkin Muffins with Walnut, White Chocolate and Pretzel

Nutritional values per serving: 249 calories | 11g proteins | 6g fat | 39g carbohydrates | 5g fibers

Sweet & Salty Popcorn Snack Mix is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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