I made my own BOEREWORS (a South African sausage), so I had to showcase my efforts here making them clean and low-carb friendly (sausages often contain hidden starches we want to avoid). I love a challenge (and I love gadgets), so I ordered a sausage maker online, as well as sausage casings. Believe it or not (and never having done this before), it took me less than an hour from the moment I opened the box, assembled the device – to me twisting the completed sausages into 6 portions – and that included making the seasoning of the mince mixture! The most predominant flavour in boerewors is the all-important crushed coriander seeds with just a hint of allspice. I served this with another SA favourite: smoor (a lightly spiced tomato relish). Just heavenly! The macros indicated on this recipe include the smoor, but it may interest you that if you chose not to make this accompanying tomato relish, the boerewors alone is only 1.5g carbs per sausage!
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Carbs 6.2g | Fat 25g | Protein 29g
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Fats of Life® is a blog that I run as a hobby, but did you know that I am also the author of two cookbooks? My first book Keto Kitchen (published by Kyle Books in 2020) is available worldwide (and has remained one of the best-selling low carb cookbooks in the UK). My second book Lazy Keto Kitchen (coming mid-year, 2021) is currently available to pre-order.
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Boerewors en Tamatie Smoor (Low carb)
For the sausages
- 500 g (17.6 oz) ground pork mince, 20% fat
- 250 g (8.8 oz) ground beef mince, 20% fat
- 3 TB whole coriander seeds, crushed
- 1/4 tsp ground allspice
- 1 tsp salt
- freshly ground black pepper, generous 6-7 cracks
- 1 TB white balsamic vinegar
- sausage casings (30mm diameter)
For the sauce
- 1/2 onion, peeled and finely chopped
- 2 cloves garlic, peeled and finely chopped
- 1 tsp medium curry powder
- 1 tsp ground paprika
- 1 tin chopped / crushed tomatoes, (400g / 14.1oz)
- 1 TB double-concentrated tomato paste
- 1 tsp Swerve® sweetener, confectioners
- salt and freshly ground black pepper
- finely chopped parsley, to garnish
- Don't be intimidated that you will be making your own sausages. This was my first time too and it was surprisingly easy! These are the exact products I used (links to purchase are in the Intro Note or at the end of this recipe. My casings did not require soaking, but many do. They will usually indicate this on the packaging. Regarding your sausage stuffer - I bought this one after reading plenty of amazon reviews for one that fit my budget. I love it. It is easy to assemble, easy to use - and easy to clean!
- Combine the pork and beef mince in a large bowl. Set aside.
- Place the coriander seeds in a mortar and use the pestle to grind well. This can take some time, but its best done this way. Please do not be tempted to use store-bought ground coriander - its far too fine a powder and you want a little texture. Once crushed as well as you can, stir in the allspice, salt and 6-7 generous cracks of black pepper. Add to the mince mixture along with the white balsamic vinegar.
- Combine very well. (If you are up for it, use clean, preferably cold hands to get stuck in.)
- Set up your sausage maker as per the instructions. Fill the spiral spindle container with the mince mixture.
- Attach the largest funnel head provided and place the sausage casing onto it (I trimmed a piece approx. 40cm long) rolling it onto the funnel. Tie the end in a little knot. Work gently with the casings, they are strong but they can tear if you work too aggressively with them. The instructions on my collagen casings said I can coat my hands in oil while working with the casings, but I didn't find this necessary at all.
- Now, simply crank the handle of the stuffer as you gently guide the stuffing into the casing. Many people insist this is a two-man job, but these pics show me doing this by myself - FIRST TIME (even stopping to wipe my hand and take an iPhone snapshot!). Try not fill them to the MAX as they could burst when cooking. They should easily roll, just as pictured.
- When you start noticing the casing coming to an end, simply pull it off and tie the end into a little knot.
- I noticed (with my specific stuffer), I still had more mince mixture to use that didn't fit the first time I filled it. If you find this too, fill the stuffer with the remaining mince and trim another 40cm casing. Repeat the process to make your second long portion. Another tip: once your handle cranks no further but you still have mince inside the funnel, simply remove the funnel and use a clean thumb to manually get the remaining mince inside the casing. Works like a charm. Messy. But it works and we don't want to waste any mince.
- You should be left with two looooong sausages. Measure each one a third of the way through and twist several times. Do so again two thirds of the way through. You will be left with 6 sausages divided by little twists just like the porkies we see in the stores! This step is optional. You could alternatively just leave them rolled up like traditional boerewors.
- Prepare your barbecue and cook them until done. If you choose to cook them indoors, use an indoor grill or simply fry on the stove top in a little lard until browned on the outside, then finish them in the oven for 15 minutes to cook through sufficiently. Oven temp: 170°C (fan oven). This is 190°C for conventional ovens (or 375°F / gas mark 5).
- Remember, we used store-bought ground meat so you need to cook these sausages through completely. If you ground the meat yourself (bravo, you are more ambitious them I am!) you could get away with enjoying them slightly pink on the inside. Yes, pork from a reputable supplier can be eaten pink.
- In the meantime, make the smoor, melt the butter in a large non-stick pan or wok and cook the onions over moderate heat until they soften and start to caramelise.
- Add the garlic, curry powder and paprika. Cook for a few seconds until the onions are coated in the spice mix. (I always add garlic long after the onions soften because garlic burns quickly and can turn bitter.)
- Tip in the chopped tomatoes and tomato concentrate. Cook over moderately high heat until the mixture thickens. Stir in the sweetener and season with salt and freshly ground black pepper.
- Serve the smoor with the boerewors garnished with chopped parsley.
For those on INSTAGRAM, tag me @mkilianpalmer so we can all see your lovely creations! Keep scrolling: you can PIN this recipe for later, see detailed macros and browse other recipes in this category. You can also drop me a comment if you have any questions about this recipe. I will do my best to reply as quickly as possible. Monya xxx
FOR READERS OUTSIDE THE UK: Missing anything you might need? The links on this website are directed at the UK market and show the products I use here. However, you can get everything you might need from Amazon.
Nutritional Information per serving
Calories 366Kcal / 1531kJ
See all the Beef & Lamb on Fats of Life:
Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.
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