High Protein Boerewors
Elevate your taste buds with this High Protein Boerewors recipe—a healthier spin on the classic South African sausage that's packed with flavor and an extra nutritional punch! Featuring lean beef, pork shoulder, and the surprising addition of cooked lentils, this recipe delivers a hearty dose of protein while maintaining the rich, traditional spices of toasted coriander, nutmeg, and cloves. The process blends gourmet flair with authenticity, from hand-grinding the meat for perfect texture to crafting your own sausage links. Perfectly seasoned and grilled to juicy perfection, these boerewors are the ultimate centerpiece for a protein-packed braai or a standout dish on any dinner table. Ideal for meal preppers, fitness enthusiasts, or anyone craving a flavorful twist on a beloved favorite, this recipe is a high-protein celebration of tradition and innovation.
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Recipe Information
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
Instructions
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.
Grind the chilled beef and pork shoulder using a meat grinder with a medium-coarse plate to achieve a good texture.
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.
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.
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.
Prepare the sausage casings according to the package instructions, usually by rinsing them in warm water to remove any salt.
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.
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.
Serve the boerewors hot, either on its own or as part of a traditional braai with pap and tomato relish.
Nutrition Facts
Calories |
2887 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 168.3 g | 216% | |
| Saturated Fat | 60.2 g | 301% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 933 mg | 311% | |
| Sodium | 5070 mg | 220% | |
| Total Carbohydrate | 44.5 g | 16% | |
| Dietary Fiber | 20.7 g | 74% | |
| Total Sugars | 2.9 g | ||
| Protein | 276.3 g | 553% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 357 mg | 27% | |
| Iron | 28.8 mg | 160% | |
| Potassium | 4300 mg | 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.
