Practical wellness for South African families
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Boerewors and Cauliflower Tomato Skillet

A vegetable-packed boerewors skillet with cauliflower, peppers and a rich tomato sauce.

Clear steps Everyday ingredients Made for sharing
Boerewors and cauliflowerFrom our kitchen
Preparation15 minutes
Cooking30 minutes
ServesServes 4
UpdatedJuly 20, 2026

This skillet pairs a familiar South African favourite with plenty of vegetables. Because boerewors varies in salt and fat, choose a product with a clear ingredient label and keep the vegetable portion generous.

Useful swaps

Use chicken sausage or browned chicken pieces instead of boerewors. Add mushrooms or green beans when available.

Storage

Refrigerate leftovers for up to three days and reheat until steaming hot.

Dietary note

This recipe is lower in carbohydrate, but it is not a personalised meal plan. Restrictive diets may be unsuitable for growing children, pregnancy or particular health conditions.

Cook with confidence

Method

  1. 01

    Heat a large deep frying pan over medium heat. Cook the boerewors for 8–10 minutes, turning until browned and cooked through. Transfer to a board and slice into bite-sized pieces.

  2. 02

    If the pan is dry, add the olive oil. Cook the onion and pepper for 5 minutes.

  3. 03

    Add the cauliflower and cook for 4 minutes, stirring occasionally. Stir in the garlic, paprika and thyme for 30 seconds.

  4. 04

    Add the tomatoes and water. Cover and simmer for 10–12 minutes until the cauliflower is just tender.

  5. 05

    Return the sliced boerewors to the pan and stir in the spinach. Cook for 2–3 minutes until hot and wilted.

  6. 06

    Finish with lemon juice, black pepper and parsley.

A useful reminder

Make it work for your table.

Use the serving suggestions and swaps in the recipe as flexible ideas. Allergies, pregnancy and medical dietary needs may require advice tailored by a qualified professional.