Made With Whole Grains

Pretzels

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Average: 5 (1 vote)
(1 vote)
Pretzels
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Health Score:
29 / 100
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
ready in 2 h. 35 min.
Ready in
Calories:
124
calories
Calories

Healthy, because

Even smarter

Nutritional values

Due to the wholemeal flour content in the dough, the homemade pretzels score points in comparison to the purchased variant made of white flour with considerably more dietary fibre, which is satiating and stimulates digestion.

If you wish, you can also do without white flour completely and prepare the dough exclusively with wholemeal flour. In this case, however, you should increase the amount of water slightly so that it does not dry out. A creamy dip made from quark, fresh herbs, salt and pepper and finely sliced radishes goes well with the pretzels, for example.

1 piece contains
(Percentage of daily recommendation)
Calorie124 cal.(6 %)
Protein4 g(4 %)
Fat0 g(0 %)
Carbohydrates25 g(17 %)
Sugar added0 g(0 %)
Roughage1.5 g(5 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E0.1 mg(1 %)
Vitamin K0 μg(0 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin2 mg(17 %)
Vitamin B₆0.1 mg(7 %)
Folate115 μg(38 %)
Pantothenic acid0.4 mg(7 %)
Biotin6.3 μg(14 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C0 mg(0 %)
Potassium112 mg(3 %)
Calcium11 mg(1 %)
Magnesium11 mg(4 %)
Iron0.7 mg(5 %)
Iodine3 μg(2 %)
Zinc0.4 mg(5 %)
Saturated fatty acids0.1 g
Uric acid47 mg
Cholesterol0 mg
Complete sugar0 g

Ingredients

for
15
Ingredients
1 cube fresh Yeast 42 grams (approximately 1 ounce)
500 grams Pastry flour
½ tsp salt
10 grams baking soda
coarse-grained salt (for sprinkling)
How healthy are the main ingredients?
saltsalt

Preparation steps

1.

Crumble the yeast and stir with 5 tablespoons lukewarm water until smooth. Mix the flour with the salt in a bowl and make a well in the center. Pour the yeast mixture into the well, cover with a tea towel and let rise in a warm place for 15 minutes. Then knead into a smooth dough with about 200 ml (approximately 7 ounces) of lukewarm water. Cover and let sit for at least 1 hour, or until the dough has doubled in size.

2.

Preheat the oven to 180°C (approximately 350°F).

3.

Knead the dough again vigorously. Seperate into about 15 strands and roll out each piece of dough to a length of about 40 cm (approximately 16 inches). Form pretzel shapes from the rolls and place them on baking sheets lined with parchment paper. Heat 1 liter (approximately 33 ounces) of water and dissolve the baking soda in it. Dip the pretzels individually in the baking soda solution for about 20 seconds, remove, drain and place back on the baking sheets. Let rise again for 15 minutes. Sprinkle with coarse salt and bake for 20-25 minutes until brown and crisp in the preheated oven.

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