High Protein Boerewors

Elevate your next cookout with this High Protein Boerewors, a modern twist on the traditional South African sausage. Packed with lean beef, tender pork shoulder, and a boost of nutrition from protein-rich lentils, this recipe balances authentic flavors and health-conscious eating. Toasted coriander seeds, nutmeg, cloves, and a splash of brown vinegar infuse the sausage with bold, aromatic spices, while olive oil ensures a succulent texture. Perfect for grilling or pan-frying, these flavorful sausages are easy to make at home using natural casings and a meat grinder. Serve them hot as part of a classic braai with sides like pap and tomato relish, or enjoy them in a hearty sandwich. Whether you're meal prepping or hosting a backyard barbecue, this homemade high-protein boerewors is sure to impress!

Nutriscore Rating: 65/100

Prep Time:45 mins

Cook Time:20 mins

Total Time:65 mins

Servings: 8

Ingredients

• 600 grams Lean beef
• 400 grams Pork shoulder
• 150 grams Cooked lentils (drained)
• 1 package Beef or pork sausage casings
• 15 grams Coriander seeds
• 5 grams Ground pepper
• 3 grams Ground nutmeg
• 2 grams Ground cloves
• 10 grams Salt
• 60 milliliters Brown vinegar
• 50 milliliters Cold water
• 1 tablespoon Olive oil

Directions

Step 1

Start by slicing the beef and pork shoulder into small chunks. Chill the meat in the fridge for about 30 minutes to make grinding easier.

Step 2

Grind the chilled beef and pork shoulder using a meat grinder with a medium-coarse plate to achieve a good texture.

Step 3

In a dry pan, toast the coriander seeds over medium heat until fragrant, about 3-4 minutes. Once toasted, grind them into a fine powder using a mortar and pestle or spice grinder.

Step 4

In a large mixing bowl, combine the ground meats, cooked lentils, ground coriander, pepper, nutmeg, cloves, and salt. Mix well to incorporate all the spices evenly through the meat.

Step 5

Add the brown vinegar and cold water to the meat mixture, along with the olive oil. Use your hands to mix thoroughly until the mixture becomes sticky and well combined.

Step 6

Prepare the sausage casings according to the package instructions, usually by rinsing them in warm water to remove any salt.

Step 7

Fit the sausage casings onto your sausage maker's funnel or stuffing attachment. Carefully stuff the meat mixture into the casings, making sure to avoid air pockets. Twist the sausage at intervals to make links as desired.

Step 8

Heat a grill or non-stick frying pan over medium heat. Cook the sausages until browned on all sides and fully cooked through, about 10-12 minutes.

Step 9

Serve the boerewors hot, either on its own or as part of a traditional braai with pap and tomato relish.

Nutrition Facts

Serving size	1359.1 grams (1359.1g)

Amount per serving	% Daily Value*
Calories	2887

Total Fat 168.30g	216%
Saturated Fat 60.20g	301%
Polyunsaturated Fat 1.30g
Cholesterol 933mg	311%
Sodium 5070mg	220%
Total Carbohydrate 44.50g	16%
Dietary Fiber 20.70g	74%
Total Sugars 2.90g
Protein 276.30g	553%

Vitamin D 0IU	0%
Calcium 357mg	27%
Iron 29mg	160%
Potassium 4300mg	91%

*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: 54.1%

Protein: 39.5%

Carbs: 6.4%