5 from 9 votes
Sweet Potato Canapes with BBQ Mung Bean Sprouts
These Sweet Potato Canapes are very addictive, topped with Mung Bean Sprouts tossed in BBQ sauce.
Prep Time
15 mins
Cook Time
45 mins
Servings:
6
Calories:
265 kcal
Course:
Appetizer
Ingredients
Sweet Smoky BBQ sauce: Makes about 1 cup
- 1/4 cup maple syrup
- 3-4 Tablespoons tomato ketchup
- 1 Tablespoon blackstrap molasses
- 1 Tablespoon apple cider vinegar
- 1/2 teaspoon lime juice
- 1-2 teaspoon liquid smoke
- 2 teaspoons Worcestershire sauce or use 1/4 teaspoon tamarind paste and 1 teaspoon soy sauce. Use coconut aminos for Soy-free, vegan
- 1/4-1/2 teaspoon salt or to taste
- 1/4-1/2 teaspoon smoked paprika
- 1/4 teaspoon mustard garlic powder, ginger powder, onion powder
- cumin powder black pepper and cayenne, a generous dash
- corn starch or arrowroot starch; for thickening sauce
- raw sugar ground; for sweetness
Canapes
- 2-3 yam or sweet potato; peeled and sliced
- 1-2 Tablespoons extra virgin olive oil
- 1 cup mung bean sprouts
- red onion finely chopped
- cilantro fresh, 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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 6 Serving
Amount Per Serving
Calories 265
% 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.