Discover the perfect Sosaties recipe for delicious skewered and grilled meat! Marinated with a blend of aromatic spices and often paired with vegetables, this South African favorite is ideal for any barbecue or outdoor gathering. Follow our step-by-step guide to create juicy, flavorful Sosaties that will impress your family and friends.

Ingredients:

For the Marinade:

 - 1/4 cup olive oil

 - 1/4 cup soy sauce

 - 2 tbsp honey

 - 2 tbsp red wine vinegar

 - 4 cloves garlic, minced

 - 1 tbsp ground coriander

 - 1 tbsp paprika

 - 1 tsp ground cumin

 - 1/2 tsp chili powder (optional, for heat)

 - Salt and black pepper to taste

For the Sosaties:

 - 1 lb beef or lamb, cut into 1-inch cubes

 - 1 red bell pepper, cut into chunks

 - 1 green bell pepper, cut into chunks

 - 1 onion, cut into chunks

 - 1 cup button mushrooms (optional)

 - Skewers (wooden or metal)

Instructions:

Prepare the Marinade:

  - In a bowl, mix together olive oil, soy sauce, honey, red wine vinegar, minced garlic, ground coriander, paprika, ground cumin, chili powder, salt, and black pepper.

  - Whisk until well combined.

Marinate the Meat:

  - Place the meat cubes in a large resealable plastic bag or bowl.

  - Pour the marinade over the meat and toss to coat evenly.

  - Seal the bag or cover the bowl and refrigerate for at least 2 hours, or overnight for best results.

Prepare the Vegetables:

  - While the meat is marinating, cut the bell peppers, onion, and mushrooms into chunks.

Assemble the Sosaties:

  - Preheat your grill to medium-high heat.

  - Thread the marinated meat and vegetables onto the skewers, alternating between meat and vegetables.

Grill the Sosaties:

  - Place the skewers on the grill and cook for about 10-15 minutes, turning occasionally, until the meat is cooked through and has a nice char.

  - For well-done meat, cook a bit longer; for medium-rare, reduce the cooking time.

Serve:

  - Remove the Sosaties from the grill and let them rest for a few minutes before serving.

  - Enjoy them hot with your favorite sides or as part of a barbecue spread.

Tips:

- Soak wooden skewers in water for 30 minutes before grilling to prevent burning.

- Feel free to customize the vegetables according to your preference.

This Sosaties recipe is perfect for adding a touch of South African flavor to your next meal!

Nutritional Values

Olive Oil (1/4 cup)

  - 480 calories

  - 54 grams of fat (8 grams of saturated fat)

  - 0 grams of cholesterol

Benefits: Rich in monounsaturated fats, which can help reduce bad cholesterol levels. Contains antioxidants and has anti-inflammatory properties.

Soy Sauce (1/4 cup)

  - 30 calories

  - 2 grams of protein

  - 1 gram of fat

  - 5 grams of carbohydrates

  - 1 gram of sugar

  - 700 mg of sodium

Benefits: Provides umami flavor and enhances the taste of dishes. Contains small amounts of minerals such as manganese.

Honey (2 tbsp)

  - 128 calories

  - 34 grams of carbohydrates (including 34 grams of sugar)

  - 0 grams of fat

  - 0 grams of protein

Benefits: Contains antioxidants and has antimicrobial and anti-inflammatory properties. Provides natural sweetness.

Red Wine Vinegar (2 tbsp)

  - 6 calories

  - 0 grams of fat

  - 0 grams of protein

  - 1 gram of carbohydrates

Benefits: May aid digestion and weight management. Contains acetic acid, which can support blood sugar regulation.

Garlic (4 cloves, minced)

  - 18 calories

  - 0.8 grams of protein

  - 0.1 grams of fat

  - 4 grams of carbohydrates (including 1 gram of sugar)

Benefits: Known for its potential cardiovascular benefits, including lowering blood pressure and cholesterol levels. Contains antioxidants and has anti-inflammatory effects.

Ground Coriander (1 tbsp)

  - 15 calories

  - 0.7 grams of protein

  - 0.8 grams of fat

  - 3 grams of carbohydrates

Benefits: Rich in antioxidants and may help with digestion. Contains vitamins and minerals such as vitamin C, vitamin K, and potassium.

Paprika (1 tbsp)

  - 19 calories

  - 1 gram of protein

  - 0.9 grams of fat

  - 4 grams of carbohydrates

Benefits: Contains antioxidants like beta-carotene. May help with digestion and provide a mild anti-inflammatory effect.

Ground Cumin (1 tsp)

  - 8 calories

  - 0.4 grams of protein

  - 0.4 grams of fat

  - 1 gram of carbohydrates

Benefits: May aid digestion and have anti-inflammatory properties. Contains iron and can help boost the immune system.

Chili Powder (1/2 tsp, optional)

  - 3 calories

  - 0.2 grams of protein

  - 0.1 grams of fat

  - 0.6 grams of carbohydrates

Benefits: Contains capsaicin, which may boost metabolism and provide antioxidant benefits. Adds heat and flavor to dishes.

Salt and Black Pepper (to taste)

  - Salt: 0 calories, but high in sodium.

  - Black Pepper: About 6 calories per teaspoon.

Benefits: Salt is essential for electrolyte balance but should be used in moderation. Black pepper contains piperine, which may enhance the absorption of nutrients and has antioxidant properties.

Beef or Lamb (1 lb, cut into 1-inch cubes)

  - 800-1000 calories (depending on the cut)

  - 60-80 grams of protein

  - 60-80 grams of fat (varies by cut)

Benefits: Excellent source of high-quality protein and essential nutrients like iron, zinc, and vitamin B12.

Red Bell Pepper (1, cut into chunks)

  - 30 calories

  - 1 gram of protein

  - 0.2 grams of fat

  - 7 grams of carbohydrates

Benefits: Rich in vitamins A and C, antioxidants, and fiber. Supports immune health and skin health.

Green Bell Pepper (1, cut into chunks)

  - 24 calories

  - 1 gram of protein

  - 0.2 grams of fat

  - 6 grams of carbohydrates

Benefits: Contains vitamins A and C, and antioxidants. Helps with immune support and digestion.

Onion (1, cut into chunks)

  - 45 calories

  - 1 gram of protein

  - 0.1 grams of fat

  - 11 grams of carbohydrates

Benefits: Contains antioxidants and anti-inflammatory compounds. Supports heart health and has potential cancer-fighting properties.

Button Mushrooms (1 cup, optional)

  - 15 calories

  - 2 grams of protein

  - 0.2 grams of fat

  - 2 grams of carbohydrates

Benefits: Good source of vitamins D and B, antioxidants, and may support immune health and bone health.

Skewers (wooden or metal)

 - Nutritional Values: N/A

Benefits: Useful for grilling and cooking meats and vegetables evenly. Metal skewers are reusable and eco-friendly.