Basic Healthy Recipe

Pretzels

5
Average: 5 (1 vote)
(1 vote)
Pretzels
share Share
print
bookmark_border Copy URL
Health Score:
29 / 100
Difficulty:
advanced
Difficulty
Preparation:
1 hr
Preparation
ready in 2 h. 15 min.
Ready in
Calories:
3919
calories
Calories

Healthy, because

Even smarter

Nutritional values

Some have an appetite for a pretzel, others for a pretzel. Whatever you want to call the pretzel pastry - with our basic recipe you know what's in it. Instead of the light white flour (type 405), wheat flour with a higher type number is used. The different type numbers indicate how high the proportion of minerals is that come from the husk components. For example, 100 grams of wheat flour (type 1050) contain 1.05 grams of minerals.

Do you want to be a little smarter? You can also sprinkle sesame seeds on the lye pastry. That way you get some healthy fatty acids into the pastry!

1 basic recipe contains
(Percentage of daily recommendation)
Calorie3,919 cal.(187 %)
Protein120 g(122 %)
Fat27 g(23 %)
Carbohydrates787 g(525 %)
Sugar added20 g(80 %)
Roughage36.7 g(122 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.2 μg(1 %)
Vitamin E2.3 mg(19 %)
Vitamin K1.4 μg(2 %)
Vitamin B₁2 mg(200 %)
Vitamin B₂2 mg(182 %)
Niacin43.5 mg(363 %)
Vitamin B₆1.3 mg(93 %)
Folate1,782 μg(594 %)
Pantothenic acid6.8 mg(113 %)
Biotin104.3 μg(232 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C0 mg(0 %)
Potassium2,573 mg(64 %)
Calcium652 mg(65 %)
Magnesium244 mg(81 %)
Iron14.2 mg(95 %)
Iodine77 μg(39 %)
Zinc10 mg(125 %)
Saturated fatty acids12.3 g
Uric acid910 mg
Cholesterol44 mg
Complete sugar29 g

Ingredients

for
1
Ingredients
1 cube Yeast (42 grams)
1 Tbsp sugar
1 kilogram Pastry flour
20 grams soft butter
1 Tbsp salt
Pastry flour (for the table)
50 grams baking soda
coarse salt (to sprinkle)
How healthy are the main ingredients?
sugarsaltsalt

Preparation steps

1.

Mix the yeast with the sugar and 3-4 tablespoons of lukewarm water. Fix the flour in the bowl of a food processor and add the yeast, butter, salt and about 500 ml (approximately 2 cups) of water. Knead with the dough hook into a solid, smooth dough. Add flour or water as needed. Cover and let rise for 30 minutes.

2.

Knead the dough on a floured surface. Form into a rope and cut into 15 equal pieces. Roll out each into 40 cm (approximately 16 inches) long strands. Taper the strands, making them fatter in the center and skinnier on the ends. Form into pretzels and press the ends into the dough. Place on a parchment-lined baking tray and cover with a cloth for about 15 minutes.

3.

Preheat the oven to 220°C (approximately 425°F). 

4.

Bring a pot of 2 liters of water to a boil. Add the baking soda. Let cool to just below the boiling point. Gradually boil the pretzels in the water on each side. Remove with a skimmer from the water. Place on a floured baking sheet and sprinkle with coarse salt. Open the oven, using a spray bottle to spray water and produce steam in the oven. Slide the sheet pan in quickly and bake for about 20-30 minutes, depending on size. Bake until brown and crispy. Bake all the pretzels, remove from the pan and let cool.