Ostrich and Vegetable Sosaties

Elevate your next barbecue with these vibrant and flavorful Ostrich and Vegetable Sosaties, a South African-inspired dish that combines tender ostrich fillet with an array of fresh veggies like bell peppers, zucchini, and red onion, all perfectly grilled on skewers. Marinated in a rich blend of soy sauce, balsamic vinegar, honey, and warm spices like paprika and cumin, these skewers offer a deliciously smoky-sweet flavor profile with a hint of tang. Quick to prepare and cook, this recipe is perfect for entertaining or a healthy weeknight dinner. Serve these juicy, char-kissed skewers with a side of rice, flatbread, or a fresh salad for a balanced, protein-packed meal that's as nutritious as it is delicious. Grilled perfection has never looked (or tasted) so good!

Nutriscore Rating: 71/100

Prep Time:30 mins

Cook Time:15 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams ostrich fillet
• 1 large red bell pepper
• 1 large yellow bell pepper
• 1 medium zucchini
• 1 large red onion
• 8 pieces wooden or metal skewers
• 60 ml soy sauce
• 2 tbsp balsamic vinegar
• 3 tbsp olive oil
• 2 tbsp honey
• 2 cloves garlic
• 1 tsp ground paprika
• 1 tsp ground cumin
• 0.5 tsp black pepper
• 0.5 tsp salt

Directions

Step 1

1. If using wooden skewers, soak them in water for at least 30 minutes to prevent burning during grilling.

Step 2

2. Cut the ostrich fillet into bite-sized cubes, approximately 2-3 cm each. Set aside.

Step 3

3. Wash and prepare the vegetables: slice the red and yellow bell peppers into large chunks, slice the zucchini into thick rounds, and cut the red onion into wedges that can easily be skewered.

Step 4

4. In a bowl, mix together the soy sauce, balsamic vinegar, olive oil, honey, minced garlic, ground paprika, ground cumin, black pepper, and salt to create the marinade.

Step 5

5. Reserve 2 tablespoons of the marinade for basting during grilling. Pour the remaining marinade over the ostrich cubes and vegetables in a large bowl or resealable plastic bag. Toss well to coat evenly, then cover and let marinate in the refrigerator for at least 1 hour, or up to overnight for more intense flavor.

Step 6

6. Preheat a grill or grill pan over medium-high heat. Lightly oil the grill grates to prevent sticking.

Step 7

7. Thread the marinated ostrich cubes and vegetables onto the skewers, alternating pieces of meat and vegetables for a vibrant and balanced look.

Step 8

8. Grill the sosaties for 10-15 minutes, turning frequently and basting with the reserved marinade every few minutes, until the meat is cooked through but still tender, and the vegetables are lightly charred.

Step 9

9. Remove the sosaties from the grill and let rest for a few minutes before serving.

Step 10

10. Serve warm with a side of rice, flatbread, or a fresh salad for a complete, satisfying meal.

Nutrition Facts

Serving size	(1447.7g)

Amount per serving	% Daily Value*
Calories	1564.5

Total Fat 59.8g	0%
Saturated Fat 12.0g	0%
Polyunsaturated Fat 4.2g
Cholesterol 415mg	0%
Sodium 5840.0mg	0%
Total Carbohydrate 101.5g	0%
Dietary Fiber 11.5g	0%
Total Sugars 65.2g
Protein 160.2g	0%

Vitamin D 0IU	0%
Calcium 191.0mg	0%
Iron 24.3mg	0%
Potassium 3591.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 34.0%

Protein: 40.4%

Carbs: 25.6%