Recipes · South African · Meat Dishes
Boerewors (South African Farmer's Sausage)
One serving has 653 kcal and 31 g protein, and at least a fifth of a woman's daily need of niacin (78%), cobalamin (77%), selenium (65%), zinc (52%), thiamin (43%) and phosphorus (40%). Ready in 25 minutes.
- Preparation: 10 min
- Cooking: 15 min
- Makes: 1 serving (266 g)
- Difficulty: Easy
- Diets: Dairy-free, High protein, Low carb
- Contains: gluten, pork
Ingredients
- 200 g Pork sausages, fresh
- 60 g Onions, raw
- 6 g Vegetable oil
Method
- If the sausage is not already coiled, wind it into a tight spiral and secure with a skewer through the layers.
- Slice the onion into thick rings.
- Heat a griddle pan or barbecue grate to medium-high and brush lightly with the oil.
- Grill the coiled sausage for 8-10 minutes per side, turning carefully, until well browned outside and cooked through with no pink juices (74°C/165°F).
- In the last few minutes, grill the onion rings alongside until softened and lightly charred.
- Cut the sausage into portions and serve hot with the grilled onions, in the classic South African braai style.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 653 kcal | 31% |
| Carbohydrates | 7.5 g | |
| Water | 167 mL | |
| Fiber | 1 g | 3% |
| Protein | 31.4 g | 66% |
| Tryptophan | 0.32 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.4 g | |
| Lysine | 2.3 g | |
| Methionine | 0.76 g | |
| Cystine | 0.42 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 0.94 g | |
| Valine | 1.5 g | |
| Histidine | 0.98 g | |
| Fat | 55.7 g | |
| Monounsaturated | 21.1 g | |
| Polyunsaturated | 12.3 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 10.7 g | |
| Saturated | 16.1 g | |
| Trans-Fats | 0.24 g | |
| Cholesterol | 140 mg | |
| Calcium | 29.8 mg | 3% |
| Copper | 0.14 mg | 16% |
| Iron | 2.2 mg | 12% |
| Magnesium | 36 mg | 12% |
| Manganese | 0.11 mg | 6% |
| Phosphorus | 283 mg | 40% |
| Potassium | 702 mg | 15% |
| Selenium | 35.9 µg | 65% |
| Sodium | 1,480 mg | |
| Zinc | 4.1 mg | 52% |
| Thiamin (vitamin B1) | 0.47 mg | 43% |
| Riboflavin (vitamin B2) | 0.31 mg | 28% |
| Niacin (vitamin B3) | 10.9 mg | 78% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 29% |
| Pyridoxine (vitamin B6) | 0.42 mg | 32% |
| Folate (vitamin B9) | 15.4 µg | 4% |
| Cobalamin (vitamin B12) | 1.8 µg | 77% |
| Choline | 109 mg | 26% |
| Vitamin A | 54 µg | 8% |
| Vitamin C | 4.4 mg | 6% |
| Vitamin D (D2 + D3) | 114 IU | 19% |
| Vitamin E | 2.5 mg | 17% |
| Vitamin K | 11.9 µg | 13% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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