Low Sodium Boerewors
Elevate your South African barbecue experience with this flavorful *Low Sodium Boerewors* recipe, a healthier twist on the beloved traditional sausage. Made with a blend of lean beef, lean pork, and just the right amount of fat for richness, this boerewors is seasoned with a vibrant mix of coriander, nutmeg, allspice, and fresh thyme, creating a perfectly balanced, salt-conscious flavor profile. Apple cider vinegar and brown sugar add a subtle tang and sweetness, while minced garlic brings depth to every bite. Using natural sausage casings and a hands-on sausage-stuffing technique gives this recipe an authentic artisanal touch. Perfect for grilling to a golden brown and pairing with hearty sides like mashed potatoes or fresh salads, this low sodium version ensures the taste of tradition without compromising your dietary goals.
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Recipe Information
Ingredients
- 500 grams lean beef
- 500 grams lean pork
- 200 grams pork or beef fat
- 30 milliliters apple cider vinegar
- 15 grams brown sugar
- 15 grams ground coriander
- 10 grams ground black pepper
- 5 grams ground nutmeg
- 5 grams allspice
- 5 grams cloves
- 10 grams minced garlic
- 5 grams fresh thyme
- 100 milliliters cold water
- 4 meters natural sausage casings
Instructions
Start by soaking the natural sausage casings in lukewarm water for about 30 minutes. This helps to make them pliable.
Chop the beef, pork, and fat into small chunks that will fit easily into your grinder.
Grind the beef, pork, and fat together using a coarse blade. Make sure the meat remains cold during this process to maintain its texture.
In a large mixing bowl, combine the ground meat with the apple cider vinegar and cold water. Mix well to ensure the vinegar is evenly distributed.
Add the brown sugar, ground coriander, ground black pepper, ground nutmeg, allspice, cloves, minced garlic, and fresh thyme to the meat mixture. Knead the mixture with your hands until fully integrated.
Attach a sausage-stuffing nozzle to your grinder. Meanwhile, drain the sausage casings and thread them onto the nozzle, leaving a generous amount dangling to start.
Fill the grinder with the seasoned meat mixture and gently stuff the casings, taking care not to overfill to avoid splitting.
Twist the filled casing at desired intervals to create individual sausages. Be sure to squeeze out as much air as possible during this process.
Once all the meat is used and the sausages are made, refrigerate them for at least an hour or overnight to let the flavors meld.
Preheat a grill or pan over medium heat. Cook the boerewors for about 20 minutes, turning occasionally to ensure they are cooked evenly throughout and have a nice brown crust.
Serve with your choice of sides like mashed potatoes or a fresh salad for a well-balanced meal.
Nutrition Facts
Calories |
4123 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 329.3 g | 422% | |
| Saturated Fat | 126.8 g | 634% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 1015 mg | 338% | |
| Sodium | 1043 mg | 45% | |
| Total Carbohydrate | 43.0 g | 16% | |
| Dietary Fiber | 13.3 g | 48% | |
| Total Sugars | 15.4 g | ||
| Protein | 229.7 g | 459% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 363 mg | 28% | |
| Iron | 26.9 mg | 149% | |
| Potassium | 2101 mg | 45% | |
*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.
