Your guide to making Braai Day meatless

Let’s be honest. If you mention a “vegetarian braai” to a proud South African, you might just see a look of pure panic flicker across their face. After all, the braai is practically a national sport. For many, the idea of a braai without boerewors or chops is as unthinkable as rugby without a scrum. Before you clutch your tongs in horror and declare us unpatriotic, let’s explore why a plant-based braai might just become your new favourite tradition.

Why add more plants to your plate?

Choosing to add more plant-based options to your braai isn’t about turning your back on tradition; it’s about enriching it. Enjoying a plant-based braai is a celebration of variety, health, and a deeper connection to the world around us.

Plant-based foods are nutritional powerhouses. They are brimming with fibre, which supports healthy digestion and helps to keep you feeling satisfied for longer. A diet rich in vegetables, legumes, whole grains, and fruits provides essential vitamins and minerals like vitamin C, potassium, magnesium, and folate, which are vital for energy, immunity, and overall vitality.

A plant-forward diet has been shown to support heart health by lowering cholesterol and blood pressure, reducing inflammation, and helping to maintain a healthy weight. The abundance of antioxidants found in plant foods helps to protect your cells from damage and can slow the ageing process. People who regularly enjoy plant-based meals have a lower risk of developing chronic illnesses like heart disease, diabetes, and certain cancers.

The benefits don’t stop at nutrition. When you introduce more colourful salads and grilled vegetables, you’re inviting a rainbow of flavours and textures to your table. Imagine the smoky sweetness of charred mealies, the creamy bite of grilled aubergine, or the satisfying crunch of a fresh salad. These dishes look beautiful and bring new excitement to your braai experience.

Plant-based braai ideas for even the most devoted carnivore

1. Cauliflower steaks: Slice thick slabs of cauliflower and brush with olive oil and spices. Braai until golden and tender. Finish with a squeeze of lemon and a sprinkle of fresh herbs. Serve with a yoghurt and tahini dressing.
2. Veggie kebabs: Load up pre-soaked skewer sticks with peppers, mushrooms, baby marrows, pineapple and red onions. Brush with olive oil, sprinkle with your favourite herbs, and grill until perfectly charred. For extra flavour, marinate the veggies in a mix of balsamic vinegar, garlic, and rosemary beforehand.
3. Mushrooms: Brush portobello/braai mushrooms with olive oil, lemon zest, herbs and spices. Braai over a medium heat for 5 minutes on each side or until tender.
4. Braai broodjies: swap out ham and cheese for tomato, mozzarella and a drizzle of pesto. Braai to perfection.
5. Grilled halloumi and aubergine: Slices of halloumi and aubergine, marinated in lemon juice, olive oil, and oregano, are a match made in heaven. Braai until the cheese is golden and the aubergine is soft and smoky. Serve with a squeeze of fresh lemon and a drizzle of chilli sauce.
6. Sweet potato parcels: Wrap sliced sweet potatoes with rosemary, thyme, and a drizzle of olive oil in foil, then nestle them in the coals. After about 30 minutes, you’ll have meltingly soft, flavour-packed parcels that everyone will love.
7. Mealies: Braai whole cobs over the coals, then slather with herbed butter, a sprinkle of smoked paprika, and a squeeze of lime. For a spicy kick, try a brush of peri-peri sauce.

Pairing your braaied veggies with vibrant salads takes your meal to a whole new level, providing a refreshing contrast to the smoky, charred flavours from the braai. Crisp, colourful salads, like a classic potato salad, a zesty cucumber salad, or a hearty three-bean salad, add brightness, crunch, and a burst of nutrition to your plate. You could opt for a grain-based couscous salad, a carrot and pineapple blend, or a bold beetroot and lentil creation. These sides balance out your braaied vegetables beautifully and turn your spread into a feast for the senses.

Less salt, more taste

	A.Vogel Herbamare is a 100% natural and unrefined condiment made from pure sea salt infused with 12 fresh, organic herbs and vegetables. With the extra flavour imparted by the herbs in Herbamare, you won’t need to use as much salt to flavour your dishes. Herbamare is a perfect companion to plant-based dishes and can be added as part of a marinade, dressing or after cooking as a seasoning.
	A.Vogel Kelpamare is a distinctive seasoning sauce prepared from a blend of soy sauce, spices, organically grown vegetables, cereals and concentrated kelp extract. Kelpamare can be used in salads, on cooked vegetables or as part of a marinade.

Your braai, only better

The next time someone suggests a vegetarian braai, don’t accuse them of being unpatriotic. A plant-based Braai Day isn’t about abandoning your South African roots. It’s about digging them in a little deeper and letting them soak up all the goodness nature has to offer. With a rainbow of veggies sizzling on the coals, salads on the side, and a sprinkle of Herbamare for good measure, you’ll soon discover that meatless doesn’t mean joyless.

Give those veggies a chance. Happy Braai Day, and remember, living naturally is always worth celebrating!

References and additional reading:

1. Frontiers in Nutrition (2024) ‘Plant-based diet and risk of all-cause mortality’, Frontiers in Nutrition, 10.3389/fnut.2024.1481363. Available at: https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1481363/full
2. Healthline (2019) 16-Week Vegan Diet Can Do Wonders for Gut Microbiome. Available at: https://www.healthline.com/health-news/how-a-16-week-vegan-diet-can-improve-your-gut-microbes
3. Harvard Health Publishing (2018) What is a plant-based diet and why should you try it? Available at: https://www.health.harvard.edu/blog/what-is-a-plant-based-diet-and-why-should-you-try-it-2018092614760
4. Lifestyle Medicine (2025) Benefits of Plant Based Nutrition for Longevity and Quality of Life. Available at: https://lifestylemedicine.org/articles/benefits-plant-based-nutrition-longevity/
5. MD Anderson Cancer Center (n.d.) 5 benefits of a plant-based diet. Available at: https://www.mdanderson.org/publications/focused-on-health/5-benefits-of-a-plant-based-diet.h20-1592991.html
6. National Institutes of Health (2025) ‘Plant-Based Diets and Their Role in Preventive Medicine’, National Library of Medicine. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC11890674/
7. UCLA Health (2024) Plant-based diets may be at the heart of cardiovascular wellness. Available at: https://www.uclahealth.org/news/article/plant-based-diets-may-be-heart-cardiovascular-wellness