Raw popcorn cauliflower recipe

What is popcorn cauliflower?

In the quest to create guilt-free snacks, it’s common for people to try and transform vegetables into something more. And popcorn cauliflower is a prime example of this. It’s probably not something you’re going to find at the cinema (unless you sneak your own in!). However, with the right recipe, it can be just as tasty and moreish as regular popcorn. Plus, it even looks similar. That makes it the perfect snack for watching a film, as well as a scrumptious and nourishing afternoon treat for work or school. And unlike the traditional version, you could serve it as a side dish with lunch or dinner too.

Still sceptical about popcorn cauliflower? That’s understandable. With its mild, and dare we say bland, flavour, cauliflower isn’t a vegetable that people normally get excited about. Yet it’s precisely this feature that makes it such a good ingredient for creating healthy snacks. By switching up the seasonings and cooking methods you use, you can make all kinds of dishes from the vegetable. From cauliflower wings to cauliflower crust pizza, you might be surprised by how versatile it is. We’re not sure who first came up with the notion of popcorn cauliflower, but we’re very glad that they did!

Another thing we love about raw popcorn cauliflower is how easy it is to make. After all, speed and simplicity are key components of a good snack. Just like regular popcorn, you can whip up the cauliflower version in a matter of minutes. And then there are the many health benefits. Cauliflower is bursting with nutrients and potent plant compounds that support our wellbeing. Let’s take a closer look at the specifics.

How cauliflower benefits your health

Whether you’re making popcorn cauliflower or using it in a meal, consuming this cruciferous vegetable offers us many benefits. First, it’s rich in a nutrient called choline, which we need to include in our diet to avoid deficiency. It plays several vital roles in the body, including synthesising DNA and preventing cholesterol from accumulating in the liver. Choline is also crucial for brain development, as well as cognitive functions like memory.(1)

What’s more, the florets we use to make popcorn cauliflower contain an antioxidant called sulforaphane. This helps to reduce oxidative stress and inflammation, and experts have linked it to several positive effects on wellness. These include reducing high blood pressure and maintaining arterial health, both of which lessen the risk of developing heart disease.(2) Sulforaphane might also help with diabetes prevention, however we need further investigation to confirm this.

Popcorn cauliflower is relatively high in fibre too, which is beneficial for a wealth of reasons.(3) For instance, fibre nourishes the good bacteria in your gut, improving your digestive health and overall wellness. Several studies have linked a diet abundant in fibre-rich vegetables with a lower risk of developing chronic illnesses. That includes heart disease, diabetes, and certain types of cancer. Furthermore, eating fibre can leave you feeling full for longer. This may help with healthy weight management and reduce the likelihood of obesity.

Finally, tucking into popcorn cauliflower could be a great way to boost your intake of several key vitamins. These include vitamin C – which supports the immune system and skin health – energy-boosting B vitamins, and vitamin K. The latter is vital for bone health and blood clotting.

How to make this raw popcorn cauliflower recipe

That pretty much covers why you might want to make yourself some raw popcorn cauliflower. Now it’s time to show you how. As we mentioned above, it’s so quick and easy you’ll wonder why you’ve never done it before!

Start by adding two cups of cauliflower florets to a big bowl (or more if you’re making popcorn cauliflower for lots of people). You want the pieces to be roughly bite-size so that the dish looks like normal popcorn. Plus, you’ll have more surface area for the seasonings to stick to than if you use large florets. That means more flavour in your cauliflower popcorn recipe!

Speaking of seasonings, next you sprinkle in a quarter of a teaspoon of salt and an eighth of a teaspoon of both black pepper and curry powder. Feel free to add a little more or a little less to suit your tastes. Then pour in one tablespoon of extra virgin olive oil (or another type of oil if you prefer). Squeeze about a teaspoon of lemon juice on top of your popcorn cauliflower, then add a teaspoon of nutritional yeast. Don’t worry if you’re not familiar with this ingredient, as we’ll talk more about it below.

With all your seasonings in the bowl, mix everything together well. You want to make sure that all the cauliflower florets are evenly coated, so each bite is full of flavour. And that’s it! Because this is a raw popcorn cauliflower recipe, it’s ready to serve straight away. You can enjoy it as it is, or whip up a sauce to dip the florets into. Serving the dish in a popcorn bucket is optional!

What is nutritional yeast?

In our humble opinion, it’s the nutritional yeast (or “nooch”) that really makes this popcorn cauliflower recipe stand out. It brings a delicious nutty, cheesy flavour to the florets, plus takes the dish’s health benefits to the next level. For those new to it, nutritional yeast is an inactivated version of the yeast Saccharomyces cerevisiae. That’s the same one people use to bake bread and brew beer. It comes in both flake and powder form, making it easy to add to meals.

In addition to using nutritional yeast to season popcorn cauliflower, you can sprinkle it over pizza, risotto, or roasted vegetables. Lots of us on plant-based diets dust it on top of pasta and other dishes as an alternative to parmesan. Alternatively, stir some into soups and stews to give them deeper flavour and an extra burst of nutrients. It’s particularly good in sauces, because it thickens them up as well as adding a rich umami taste. One of our personal favourites is using nutritional yeast to make vegan mac and cheese! There’s also the option to mix it into homemade falafel, plant-based meatballs, scrambled tofu, and similar meals.

And if you’re fond of baking, we highly recommend putting nutritional yeast in bread, savoury muffins, and scones. Just remember that it's not a substitute for active yeast, so won’t cause your dough to rise. Like in the popcorn cauliflower, it’s purely there to add flavour and nutritional benefits to whatever you’re making. Take this as an invitation to get creative with the ingredient – you’ll soon see why nooch is a cult favourite!

The health benefits of nutritional yeast

So, those are the flavour benefits of adding nutritional yeast to your popcorn cauliflower – but what about the health advantages? Well, first, nutritional yeast is a great source of B vitamins like thiamine, B2, niacin, and B6. These are crucial for supporting the nervous system and maintaining healthy skin and blood. B vitamins also help us to release energy from the food we eat, keeping fatigue at bay.

Nutritional yeast contains a number of important trace minerals as well, including zinc, selenium, manganese, and molybdenum. Each of these has a key role to play in our wellbeing. For example, manganese supports bone health and metabolism, while zinc contributes to immunity and cell growth. What’s more, nutritional yeast contains two powerful antioxidants – glutathione and selenomethionine – which help protect us from harmful free radical damage.

Excitingly, nutritional yeast is a fabulous source of plant-based protein too, containing all nine essential amino acids.(4) Those are the ones that our bodies can’t produce by themselves, meaning we must obtain them through our diet. Protein is vital for everything from healthy hair and skin to tissue repair and muscle growth. So that’s another persuasive reason to use nutritional yeast on popcorn cauliflower!

Like cauliflower, nutritional yeast is also high in fibre. Specifically, it contains a type of fibre called beta-glucan, which offers some seriously impressive benefits. Studies show that it can activate certain types of immune cells, which may make your immune system more effective.(5) Moreover, beta-glucan is able to lower levels of cholesterol, reducing the risk of cardiovascular disease, stroke, and heart attack. All of which means sprinkling a little nutritional yeast on popcorn cauliflower goes a long way in terms of wellness.

Introducing our organic nutritional yeast

We want to ensure you get the maximum potential benefit from putting nutritional yeast on your popcorn cauliflower. That’s why we source ours directly from small, organic producers in Germany. They cultivate the yeast on a sugar-rich medium, and allow it to ferment for several days under carefully controlled conditions. They then deactivate it using heat before harvesting, washing, drying, and packaging the yeast ready for you to use. Our team does this in small batches, to make sure that the quality of the finished product remains high.

We don’t add any filler ingredients like synthetic vitamins or flavour enhancers to our nutritional yeast. All the vitamins in this nooch are produced naturally by the yeast, and what you receive is 100% pure. In addition, we get an independent and accredited laboratory to check that it doesn’t contain any heavy metals. And, of course, all the packing we use is environmentally friendly and recyclable.

While nutritional yeast is considered safe for human consumption, it might not be suitable for everyone. For example, those with an allergy to yeast should avoid it. Similarly, if you have an existing health condition or are on medication, check with a doctor before consuming nooch. This is to help ensure you don’t experience any unwanted interactions or side effects.

Lastly, because nutritional yeast is quite high in fibre, you shouldn’t consume it to excess. This may result in abdominal discomfort if you’re not used to eating fibre-rich foods. Don’t worry though, the amount we use in this popcorn cauliflower recipe is well within the recommended daily intake!

Customising this cauliflower popcorn recipe

One thing we really love about popcorn cauliflower – aside from the health benefits – is how versatile it is. As we mentioned above, cauliflower’s mild flavour means you can season it pretty much however you want. For example, instead of nutritional yeast, black pepper, salt, and curry powder, you could use an array of other herbs and spices. Smoked paprika, garlic powder, cumin, turmeric, thyme and oregano are all brilliant choices.

Another popular option is using soy sauce, maple syrup, and gochujang to make Korean popcorn cauliflower. A sprinkle of sesame seeds is the perfect garnish here, as they stick to the sauce. And speaking of sauces, dips are a wonderful accompaniment to popcorn cauliflower. Simply select an appropriate flavour to match the herbs and spices you’re seasoning your florets with!

You’ll notice that this is a raw cauliflower popcorn recipe, as we don’t cook the florets at all. However, you can roast them in the oven or air fryer if you want warm popcorn cauliflower with a softer texture. You could also try coating them in breadcrumbs first for a deliciously crisp exterior.

Essentially, it’s possible to make a version of popcorn cauliflower to accompany any meal or suit anyone’s preferences. And it’s easy to scale up the recipe if you have guests coming over and want to ensure there’s enough. This is one of those dishes where creativity and experimentation really pay off. So, why not challenge yourself to come up with your own take on it? We'd love to hear what you create!