Whole-wheat pretzels
Updated: 2022-08-02
These handmade pretzels are full of flavor but low in salt.
Serves 14
- 1 package active dry yeast
- 2 teaspoon brown sugar
- 1/2 teaspoon kosher salt
- 1 1/2 cups warm water
- 1 cup bread flour
- 3 cups whole-wheat flour
- 1 tablespoon olive oil
- 1/2 cup wheat gluten
- Cooking spray
- 1/4 cup baking soda
- 1 egg white or 1/4 cup egg-substitute
- 1 tablespoon of sesame, poppy or sunflower seeds
In the bowl of a food processor, dissolve yeast, sugar, salt and warm water. Let sit 5 minutes. Add flours, olive oil and gluten. Mix by hand or in a food processor with a dough hook for 5-10 minutes, until a smooth dough forms and pulls away from bowl. Spray inside of bowl with cooking spray, so dough does not stick. Cover with plastic and place in warm place for approximately 1 hour, until doubled in size.
Punch dough down, and divide into 14 pieces. Then roll into long ropes. One at a time, make U shape with a single rope, then cross ends over and pinch in the bottom of the U shape, making the traditional pretzel shape.
Bring 8-10 cups of water to rolling boil with 1/4 cup baking soda. Add pretzels one by one and cook for 30 seconds in water. Remove with spatula to parchment-lined baking pan. Brush with egg white or egg-substitute and top with your choice of sesame, poppy or sunflower seeds. Bake in a 450 F oven for 10-15 minutes, until dark brown.
Nutritional analysis per serving
Calories: 148
Total carbohydrate: 27 g
Cholesterol:
Dietary fiber:
Monounsaturated fat:
Protein: 8 g
Saturated fat:
Serving size: 1 pretzel
Sodium:
Total fat: 2 g