Discover the ultimate Sosaties recipe for tender, flavorful skewered meat that’s perfect for grilling. This South African favorite features marinated meat skewers with a blend of aromatic spices and herbs, ideal for a delicious BBQ or family gathering. Learn how to prepare and grill Sosaties with our easy-to-follow recipe, ensuring a savory and succulent dish every time.

Ingredients:

- 1 lb (450g) beef, lamb, or chicken, cut into 1-inch cubes

- 2 tablespoons vegetable oil

- 1 onion, finely chopped

- 2 garlic cloves, minced

- 1 tablespoon curry powder

- 1 teaspoon ground cumin

- 1 teaspoon paprika

- 1 teaspoon dried oregano

- 1 tablespoon soy sauce

- 2 tablespoons red wine vinegar or lemon juice

- 2 tablespoons honey or brown sugar

- Salt and pepper to taste

- Wooden skewers, soaked in water for 30 minutes

Instructions:

Prepare the Marinade: In a bowl, mix together the vegetable oil, chopped onion, minced garlic, curry powder, cumin, paprika, oregano, soy sauce, red wine vinegar (or lemon juice), and honey (or brown sugar). Season with salt and pepper.

Marinate the Meat: Add the meat cubes to the marinade, ensuring they are well coated. Cover the bowl and refrigerate for at least 2 hours, or overnight for best results.

Preheat the Grill: Heat your grill to medium-high heat. If using a charcoal grill, let the coals burn until covered with white ash.

Assemble the Sosaties: Thread the marinated meat cubes onto the soaked skewers, leaving a small space between each piece.

Grill the Sosaties: Place the skewers on the grill and cook for about 8-10 minutes, turning occasionally, until the meat is well-browned and cooked to your desired level of doneness.

Serve: Remove the Sosaties from the grill and let them rest for a few minutes. Serve hot with your favorite sides and dipping sauces.

Enjoy your delicious Sosaties at your next barbecue or family gathering!

Nutritional values

Beef, Lamb, or Chicken (1 lb or 450g)

Beef (per 100g):

   - 250 calories

   - 26g protein

   - 0g carbohydrates

   - 15g fat

Lamb (per 100g):

   - 294 calories

   - 25g protein

   - 0g carbohydrates

   - 21g fat

Chicken (per 100g):

   - 165 calories

   - 31g protein

   - 0g carbohydrates

   - 3.6g fat

Benefits:

   - High in protein: Supports muscle growth and repair.

   - Rich in vitamins B12, B6, and iron: Vital for red blood cell production and energy metabolism.

   - Chicken is leaner, good for low-fat diets; lamb and beef are higher in healthy fats and iron.

Vegetable Oil (2 tablespoons)

Per tablespoon:

   - 120 calories

   - 0g protein

   - 0g carbohydrates

   - 14g fat

Benefits:

   - Provides monounsaturated fats (if using olive oil or similar): Good for heart health.

   - Contains vitamin E: Acts as an antioxidant.

Onion (1 medium, finely chopped)

Per medium onion:

   - 45 calories

   - 1g protein

   - 11g carbohydrates

   - 0g fat

Benefits:

   - Rich in vitamins C and B6, folate, and fiber.

   - Contains antioxidants: May help reduce inflammation and improve heart health.

Garlic (2 cloves, minced)

Per clove:

   - 5 calories

   - 0.2g protein

   - 1g carbohydrates

   - 0g fat

Benefits:

   - Contains allicin: May boost the immune system and reduce blood pressure.

Curry Powder (1 tablespoon)

Per tablespoon:

   - 20 calories

   - 1g protein

   - 4g carbohydrates

   - 0.5g fat

Benefits:

   - Contains turmeric: Has anti-inflammatory and antioxidant properties.

   - Cumin: May aid digestion.

Ground Cumin (1 teaspoon)

Per teaspoon:

   - 8 calories

   - 0.4g protein

   - 1g carbohydrates

   - 0.4g fat

Benefits:

   - May aid in digestion and provide antioxidants.

Paprika (1 teaspoon)

Per teaspoon:

   - 6 calories

   - 0.3g protein

   - 1g carbohydrates

   - 0.3g fat

Benefits:

   - Contains vitamin A and capsaicin: May help with metabolism and reducing inflammation.

Dried Oregano (1 teaspoon)

Per teaspoon:

   - 6 calories

   - 0.3g protein

   - 1g carbohydrates

   - 0.2g fat

Benefits:

   - Contains antioxidants: May support immune health.

Soy Sauce (1 tablespoon)

Per tablespoon:

   - 10 calories

   - 1g protein

   - 1g carbohydrates

   - 0g fat

Benefits:

   - Adds flavor without significant calories.

   - Contains amino acids: Supports protein synthesis.

Red Wine Vinegar or Lemon Juice (2 tablespoons)

Red Wine Vinegar:

   - 6 calories

   - 0g protein

   - 1g carbohydrates

   - 0g fat

Lemon Juice:

   - 7 calories

   - 0.1g protein

   - 2g carbohydrates

   - 0g fat

Benefits:

   - Both provide vitamin C and can enhance flavor.

   - May support digestive health.

Honey or Brown Sugar (2 tablespoons)

Honey:

   - 128 calories

   - 0.1g protein

   - 34g carbohydrates

   - 0g fat

Brown Sugar:

   - 105 calories

   - 0g protein

   - 27g carbohydrates

   - 0g fat

Benefits:

   - Provides natural sweetness.

   - Honey has some antioxidants and may have antibacterial properties.

Salt and Pepper (to taste)

Salt:

   - 0 calories

   - 0g protein

   - 0g carbohydrates

   - 0g fat

Pepper: Approximately

   - 6 calories (per teaspoon)

   - 0.2g protein

   - 1g carbohydrates

   - 0.1g fat

Benefits:

   - Salt: Enhances flavor but should be used in moderation.

   - Pepper: Contains piperine, which may improve digestion and nutrient absorption.

Wooden Skewers (soaked in water)

   - Negligible calories and nutrients.

Benefits:

   - Prevents burning of skewers during grilling.