Chaat is a generic term for Indian snacks which have some crackers or fried noodles or puffed rice mixed with beans/lentil/chickpea sprouts or cooked beans tossed with onions, tomatoes, different chutneys usually tamarind date chutney and cilantro chutney.
When I made these Canapes and took a bite, I was like.. I know this flavor combination. The canape reminded me of tamarind date chutney chaat with potatoes and sprouts.
The sour and sweet and smoky and spicy all together. So I looked at the ingredients and saw something in the Worcestershire sauce, and dude that has tamarind in it! When the bbq sauce thickens, it has an under flavor which comes out with the onions tomatoes and cilantro. The flavor that I grew up eating:) Huzzah!
The Barbecue sauce is also made from scratch. Edit it to your taste preference. It tastes best when heated.
Barbecue sauce with the red onion and cilantro and crunchy Mung bean sprouts are probably the best way to eat them sprouts. Plus the added roasted sweet potato takes these to a whole new level. I mean you really need to make some. Use any of your favorite BBQ sauces and whip it up like now.
No bread, so no grain as well.
Use other sprouted beans/peas like sprouted chickpeas, black eyes peas or brown lentils! Or use cooked beans/lentils.
Make peeps eat some sprouts.
You know what else you can make with this bbq sauce… This Veggie BBQ burger.. It looks like a breaded fried burger, but it is all baked with no added oil and uber delicious! Pink Lentils simmered in BBQ sauce, then mixed with roasted veggies and more bbq sauce, sesame seeds. Topped with ripe mango carrot slaw. Yum!
How many people can spell Worcestershire at the first go.. I cannot. I am copying and pasting the word:)
Health Benefits of Mung Bean Sprouts:
- Lecithin: Lowers blood cholesterol levels, reduces liver fat.
- Zinc: Along with the protein and other vitamins in mung beans, Zinc can help strengthen your nails.
- Phytoestrogens: Contain many anti-aging components for the skin. These phytoestrogens act on estrogen-receptors found in the skin, stimulating the synthesis of hyaluronic acid, collagen and elastin, which are all essential components of the skin’s structure.
Mung bean sprouts are also a good source of vitamin A, many B vitamins, vitamin C, vitamin D, vitamin E, vitamin K, folic acid, iron, potassium, calcium, phosphorous, magnesium, zinc and more!… from 10 Protein Packed plants article.
Sweet Potato Canapes with BBQ Mung Bean Sprouts
Ingredients
Sweet Smoky BBQ sauce: Makes about 1 cup
- 1/4 cup (80.5 g) Maple syrup
- 3-4 Tablespoons (3 Tablespoons) Tomato ketchup
- 1 Tablespoon black strap molasses
- 1 Tablespoon apple cider vinegar
- 1/2 teaspoon (0.5 teaspoon) lime juice
- 1-2 teaspoon (1 to 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 (0.25 to 0.5 teaspoon) salt or to taste
- 1/4-1/2 teaspoon (0.25 to 0.5 teaspoon) Smoked Paprika
- 1/4 teaspoon (0.25 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 (2 to 3 ) Yams or Sweet Potatoes peeled and sliced
- 1-2 Tablespoons (1 to 2 Tablespoons) extra virgin olive oil
- 1 cup (104 g) 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
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
Healthy delicious goodness! 🙂
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lara
How much mung bean sprouts do I need when I buy the sprouted ones? Please in gram or in cups.
Vegan Richa Support
it’s listed in the ingredients for Canapes: 1 cup (104 g) Mung bean sprouts
Denise
Lovely. Another simply amazing idea. Must make these the next time I make mung sprouts. Noticed there was no active link where it says guide for sprouting the mung. I make mine in a fine colander covered with a clean hankie and added weight right on top which helps the sprouts get thick like the ones in the stores! Makes them build muscle I guess 🙂
Richa
awesome! i have a sprouting post on the blog, the linkmight have gotten lost while converting recipes into widgets. https://www.veganricha.com/2013/09/mung-bean-sprouts-seared-carrots-kale.html
Maneesha
What an incredible and create a recipe! I love how it calls for sweet potato instead of bread, and the barbecue sauce is absolutely off the charts amazing!!! I’m going to bake a whole jar of this and store it in the refrigerator for future use with other recipes! I made this for appetizers yesterday and it was a hit!! Deeeeelicious! Thanks Richa!
Richa
Thats awesome! Its been a while sincce anyone tried this recipe. I think the sprouts might be deterrent or something, but the canapes are so freaking good
Shinta_Sa
wow, it looks so amazing, my husband and son definitely love this. thanks for the recipe.
Anonymous
Yum– just made these for dinner: super tasty!! LOVED the bbq sauce. Thank you!
Steph!
Beautiful! Is the mustard in the BBQ sauce yellow mustard or ground? Thanks!
Richa
its dry powder. 🙂
Sunday Morning Banana Pancakes
Oh man Richa you have out done yourself again- it is funny I can pick out your creations a mile away from what’s on the plate and the photography, and I ALWAYS love what I see 🙂
Richa
hmm i am getting too predictable 😉
thanks Heather. these canapes are an addictive creation. i eat some for dinners some days.
Peter
Very nice. I really like whats going on with the colours. Its different.
Megan
Anything with sweet potatoes catches my eye, but here is something very new & different. I am definitely adding this gem to my recipe box. Thanks!