Discover the rich flavors of Suya, a popular West African street food. This recipe features tender grilled skewers of spiced beef, chicken, or goat, perfectly paired with fresh onions, tomatoes, and a fiery pepper sauce. Perfect for BBQs or a flavorful weeknight dinner, learn how to make this authentic and mouthwatering dish at home!
Ingredients:
- 1 lb beef, chicken, or goat meat (cut into bite-sized cubes)
- 2 tablespoons ground peanuts (optional)
- 2 tablespoons suya spice mix (or a blend of ground ginger, paprika, cayenne pepper, onion powder, garlic powder, and salt)
- 2 tablespoons vegetable oil
- 1 onion, sliced
- 2 tomatoes, sliced
- Spicy pepper sauce (optional)
- Skewers (soaked in water for 30 minutes if wooden)
Preparation Steps:
Prepare the Meat:
- In a bowl, mix the suya spice with ground peanuts and vegetable oil to form a paste.
- Add the meat cubes to the bowl and coat them evenly with the spice mixture.
- Cover and let marinate for at least 30 minutes (preferably 2-4 hours for deeper flavor).
Assemble the Skewers:
- Thread the marinated meat onto the skewers.
- Preheat your grill to medium-high heat.
Grill the Skewers:
- Place the skewers on the grill and cook for 10-15 minutes, turning occasionally to ensure even cooking.
- The meat should be charred on the outside and cooked through.
Serve:
- Serve the suya skewers hot with sliced onions and tomatoes.
- Add a side of spicy pepper sauce for extra heat if desired.
Notes:
- Suya spice can be adjusted according to your preferred level of spiciness.
- This dish pairs well with flatbread or rice for a complete meal.
Nutritional Values
Beef, Chicken, or Goat Meat (1 lb, cut into bite-sized cubes)
Beef:
- Protein: 26 grams
- Fat: 17 grams
- Carbohydrates: 0 grams
- Vitamins & Minerals: Rich in iron, zinc, vitamin B12
Benefits:
- High in protein, supports muscle growth and repair.
- Provides essential nutrients like iron and vitamin B12 for energy and red blood cell formation.
- Contains zinc, which is important for immune function.
Chicken:
- Protein: 31 grams
- Fat: 3.6 grams
- Carbohydrates: 0 grams
- Vitamins & Minerals: Rich in niacin, vitamin B6, phosphorus
Benefits:
- Excellent source of lean protein, aiding in muscle maintenance and weight management.
- Contains niacin and vitamin B6, which support metabolism and cardiovascular health.
- Low in fat compared to other meats.
Goat Meat:
- Protein: 20 grams
- Fat: 2.8 grams
- Carbohydrates: 0 grams
- Vitamins & Minerals: Rich in iron, vitamin B12, and potassium
Benefits:
- Lean source of protein with lower fat content than beef.
- Provides essential vitamins and minerals for overall health.
- Good for heart health due to its lower fat content.
Ground Peanuts (2 tablespoons, optional)
- Calories: 94 kcal per 2 tablespoons
- Protein: 4 grams
- Fat: 8 grams
- Carbohydrates: 3 grams
- Vitamins & Minerals: Contains vitamin E, magnesium, and potassium
Benefits:
- Rich in protein and healthy fats, supporting energy and muscle growth.
- Contains antioxidants like vitamin E, which protect cells from damage.
- Provides magnesium and potassium, important for muscle function and heart health.
Suya Spice Mix (2 tablespoons) or a Blend of Ground Ginger, Paprika, Cayenne Pepper, Onion Powder, Garlic Powder, and Salt
Suya Spice Mix:
- Nutritional Values: Varies depending on the blend, generally low in calories but rich in spices.
Benefits:
- Adds a distinct, spicy flavor to dishes.
- Spices may have health benefits, such as anti-inflammatory properties.
Homemade Spice Blend:
Ground Ginger:
- Nutritional Values: 80 kcal per 100 grams
Benefits: Anti-inflammatory, aids digestion, boosts immune function.
Paprika:
- Nutritional Values: 282 kcal per 100 grams
Benefits: Rich in antioxidants, supports eye health.
Cayenne Pepper:
- Nutritional Values: ~318 kcal per 100 grams
Benefits: Boosts metabolism, contains capsaicin which may reduce pain.
Onion Powder:
- Nutritional Values: ~357 kcal per 100 grams
Benefits: Supports cardiovascular health, rich in antioxidants.
Garlic Powder:
- Nutritional Values: ~331 kcal per 100 grams
Benefits: Supports immune function, may reduce blood pressure.
Vegetable Oil (2 tablespoons)
- Calories: 240 kcal per 2 tablespoons
- Fat: 28 grams (mostly unsaturated fats)
- Vitamins: May contain vitamin E
Benefits:
- Provides essential fatty acids, which are important for heart health.
- Adds flavor and texture to dishes.
- May contain antioxidants like vitamin E.
Onion (1, sliced)
- Calories: 40 kcal per 100 grams
- Protein: 1 gram
- Fat: 0.1 grams
- Carbohydrates: 9 grams
- Fiber: 1.7 grams
- Vitamins & Minerals: Rich in vitamin C, vitamin B6, and manganese
Benefits:
- Rich in vitamins and antioxidants, supporting immune function and overall health.
- Contains compounds that may help reduce inflammation and support heart health.
Tomatoes (2, sliced)
- Calories: 18 kcal per 100 grams
- Protein: 0.9 grams
- Fat: 0.2 grams
- Carbohydrates: 3.9 grams
- Vitamins & Minerals: Rich in vitamin C, potassium, and lycopene
Benefits:
- Rich in vitamin C, supporting immune health and skin repair.
- Contains lycopene, an antioxidant that may reduce the risk of certain diseases.
- Low in calories and carbohydrates, suitable for weight management.
Spicy Pepper Sauce (optional)
- Varies by brand and recipe, generally low in calories but high in sodium.
Benefits:
- Adds heat and flavor to dishes.
- Contains capsaicin, which can boost metabolism and have anti-inflammatory effects.
Skewers (soaked in water for 30 minutes if wooden)
- Nutritional Values: N/A (used for cooking)
Benefits:
- Useful for grilling or roasting meat, ensuring even cooking and easy handling.
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