Origin
Braai, meaning “barbecue” in Afrikaans, is a significant part of South African culture. Originating from indigenous cooking traditions, it evolved through Dutch, British, and other European influences. A South African BBQ braai is more than just grilling meat; it’s a social event that brings families and friends together. It is commonly celebrated on “National Braai Day” (September 24), which coincides with South Africa’s Heritage Day.
Category by flavors of nations
Dish Type: Main Course
Subcategory: Non-Vegetarian, Spicy Food (Vegetarian options available)
Ingredients of South African BBQ (Braai) by flavors of nations
| Ingredient | 4 Servings | 6 Servings | 8 Servings | 10 Servings | Calories (Per Serving) | Vitamins & Minerals |
| Beef or Lamb Chops | 500g | 750g | 1kg | 1.25kg | 300 kcal | Protein, Iron |
| Boerewors (South African Sausage) | 400g | 600g | 800g | 1kg | 250 kcal | Protein, B Vitamins |
| Chicken Thighs | 500g | 750g | 1kg | 1.25kg | 220 kcal | Protein, Iron |
| Olive Oil | 2 tbsp | 3 tbsp | 4 tbsp | 5 tbsp | 120 kcal | Healthy Fats, Vitamin E |
| Garlic (minced) | 4 cloves | 6 cloves | 8 cloves | 10 cloves | 5 kcal | Antioxidants, Vitamin C |
| Paprika | 1 tsp | 1.5 tsp | 2 tsp | 2.5 tsp | 20 kcal | Iron, Vitamin A |
| Cayenne Pepper | 1/2 tsp | 3/4 tsp | 1 tsp | 1.25 tsp | 10 kcal | Capsaicin, Vitamin C |
| Worcestershire Sauce | 2 tbsp | 3 tbsp | 4 tbsp | 5 tbsp | 15 kcal | Zinc, Sodium |
| Fresh Thyme | 1 tbsp | 1.5 tbsp | 2 tbsp | 2.5 tbsp | 5 kcal | Vitamin C, Antioxidants |
| Lemon Juice | 2 tbsp | 3 tbsp | 4 tbsp | 5 tbsp | 10 kcal | Vitamin C, Potassium |
| Black Pepper | 1/2 tsp | 3/4 tsp | 1 tsp | 1.25 tsp | 3 kcal | Iron, Magnesium |
| Salt | To taste | To taste | To taste | To taste | 0 kcal | Sodium |
Nutritional Information for Spices & Ingredients of South African BBQ (Braai) by flavors of nations
Olive Oil: 120 kcal per tbsp, rich in healthy fats and Vitamin E.
Garlic: 5 kcal per clove, contains antioxidants and Vitamin C.
Paprika: 20 kcal per tsp, high in Iron and Vitamin A.
Cayenne Pepper: 10 kcal per tsp, contains capsaicin for metabolism boost.
Lemon Juice: 10 kcal per tbsp, rich in Vitamin C and Potassium.
Cooking Instructions about South African BBQ (Braai) by flavors of nations
- Prepare the Marinade: In a bowl, mix olive oil, minced garlic, paprika, cayenne pepper, Worcestershire sauce, fresh thyme, lemon juice, black pepper, and salt.
- Marinate the Meat: Coat the beef, lamb chops, boerewors, and chicken with the marinade. Let it sit for at least 2 hours (preferably overnight) in the refrigerator.
- Prepare the Fire: Use hardwood charcoal or wood to create a traditional South African braai flavor.
- Grill the Meat: Place the marinated meats on the grill and cook each side:
- Beef/Lamb Chops: 4-5 minutes per side.
- Boerewors: 6-8 minutes per side.
- Chicken Thighs: 8-10 minutes per side.
- Serve Hot: Garnish with fresh thyme and serve with traditional South African side dishes like pap (maize porridge) and chakalaka (spicy vegetable relish).
Doctor’s Advice about South African BBQ (Braai)
Beneficial For:
- Active individuals and athletes due to high protein content for muscle repair.
- Iron-deficient individuals as red meat is a good source of iron.
- People seeking healthy fats from olive oil and lean meats.
Who Should Avoid It?
- People with high cholesterol should opt for lean meats like chicken instead of lamb.
- Individuals with high blood pressure should limit salt and Worcestershire sauce intake.
- Diabetics should consume in moderation due to potential sugar content in sauces.
Conclusion
South African Braai offers a smoky, flavorful, and rich taste, making it an ideal dish for outdoor gatherings, celebrations, and family reunions. It captures the essence of South African culture and tradition. Explore more global recipes on Flavorsofnations.com and enjoy authentic culinary experiences!