Sweet Potato Canapes with BBQ Mung Bean Sprouts
User Reviews
5.0
9 reviews
Excellent
-
Prep Time
15 mins
-
Cook Time
15 mins
-
Servings
6
-
Calories
265 kcal
-
Course
Appetizer
Sweet Potato Canapes with BBQ Mung Bean Sprouts
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These Sweet Potato Canapes are very addictive, topped with Mung Bean Sprouts tossed in BBQ sauce.
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Ingredients
Sweet Smoky BBQ sauce: Makes about 1 cup
- 1/4 cup maple syrup
- 3-4 Tablespoons tomato ketchup
- 1 Tablespoon black strap molasses
- 1 Tablespoon apple cider vinegar
- 1/2 teaspoon lime juice
- 1-2 teaspoon liquid smoke
- 2 teaspoons vegan Worcestershire sauce or use 1/4 teaspoon tamarind paste and 1 teaspoon soy sauce. Use coconut aminos for Soy-free
- 1/4-1/2 teaspoon salt or to taste
- 1/4-1/2 teaspoon smoked paprika
- 1/4 teaspoon each of mustard garlic powder, ginger powder, onion powder
- a generous dash of cumin powder black pepper and cayenne
- Add a tablespoon of cornstarch or arrowroot starch if you want the sauce to thicken considerably when heated.
- Add a Tablespoon ground raw sugar if you like it sweeter.
Canapes
- 2-3 Yams or Sweet Potatoes peeled and sliced
- 1-2 Tablespoons extra virgin olive oil
- 1 cup mung bean sprouts
- red onion finely chopped
- fresh cilantro finely chopped
Instructions
Smoky Sweet BBQ Sauce
- Mix all the ingredients. Taste and adjust and add salt, spices more or less.
- Add cornstarch and mix well and refrigerate.
- The taste will get deeper after everything sits for a while. The sauces and spices can be readjusted.
Canapes
- Sprout the Mung beans. Here is a handy sprouting guide. The pictures ones have been sprouting for 2.5 days. I soak them overnight, then drain, rinse and place in a bowl covered with wet towel and a lid. Drin, rinse every 6-8 hours.
- Wash the sprouts and mix favorite barbecue sauce and keep ready.
- Add 2-3 Tablespoons sauce for every cup of sprouts.
- Wash, peel and slice Sweet potatoes.
- Brush both side with olive oil and roast at 400 degrees F / 200ºc for 18-20 minutes, depends on the thickness of the slice.
- Remove the baking tray and top the sweet potato slices with a good amount of saucy Sprouts.
- Bake for another 2-3 minutes. This will set the sauce and the topping will not slide around.
- Top with chopped red onion and cilantro.
- Eat/Serve. Try to keep some for the guests.
Notes
- Variations:Use other beans/chickpeas sprouted or cooked.Add crushed peanuts or sev(chickpea noodles), coconut flakes, chopped up Jalapeno.If you are in a hurry, roast cubed sweet potatoes. Add in the sprouts, bbq sauce, onions cilantro when still hot. Mix well and serve as a Salad.
- Nutritional values based on one serving
Nutrition Information
Show Details
Calories
265kcal
(13%)
Carbohydrates
58g
(19%)
Protein
2g
(4%)
Fat
2g
(3%)
Sodium
212mg
(9%)
Potassium
1300mg
(37%)
Fiber
6g
(24%)
Sugar
16g
(32%)
Vitamin A
285IU
(6%)
Vitamin C
27.5mg
(31%)
Calcium
52mg
(5%)
Iron
1.2mg
(7%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 265 kcal
% Daily Value*
| Calories | 265kcal | 13% |
| Carbohydrates | 58g | 19% |
| Protein | 2g | 4% |
| Fat | 2g | 3% |
| Sodium | 212mg | 9% |
| Potassium | 1300mg | 28% |
| Fiber | 6g | 24% |
| Sugar | 16g | 32% |
| Vitamin A | 285IU | 6% |
| Vitamin C | 27.5mg | 31% |
| Calcium | 52mg | 5% |
| Iron | 1.2mg | 7% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
9 reviews
Excellent
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