Sourdough Bagels
Sourdough bagels - The Sunday breakfast for connoisseurs! Photo: Beeke Hedder
Healthy, because
Even smarter
Nutritional values
The sourdough bagels score with digestive fiber and minerals from the whole wheat flour. The long dough also makes the bagels particularly digestible. Calcium and phosphorus from sesame seeds also support bone health.
For this recipe you need an active sourdough starter. You can use black sesame seeds in place of cumin seeds.
(Percentage of daily recommendation)
| Calorie | 103 cal. | (5 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 1 g | (1 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.3 g | (11 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.5 mg | (4 %) | ||
| Vitamin K | 0 μg | (0 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.4 mg | (20 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 17 μg | (6 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 2.8 μg | (6 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 0 mg | (0 %) | ||
| Potassium | 112 mg | (3 %) | ||
| Calcium | 11 mg | (1 %) | ||
| Magnesium | 41 mg | (14 %) | ||
| Iron | 1.1 mg | (7 %) | ||
| Iodine | 1 μg | (1 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 0.1 g | |||
| Uric acid | 27 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 0 g |
Ingredients
- Ingredients
- 1 oz Sourdough -starting material (ideally wheat sourdough)
- 8 ¼ ozs lukewarm water
- 11 ¾ ozs Whole wheat flour
- ¼ oz salt
- ½ oz honey
- 6 ozs whole spelt flour
- 1 tsp white sesame
- 1 tsp Black cumin seeds
- 1 pinch coarse Sea salt
Kitchen utensils
Preparation steps
Mix sourdough starter with 3 Tablespoons water, add 3 Tablespoons whole wheat flour, and mix well. Leave in a covered jar for 3-6 hours at room temperature until about doubled in volume.
For the main dough, weigh out remaining water, dissolve salt and honey in it. Weigh the remaining whole wheat flour and spelt flour on top. Then add all the sourdough. Knead everything well into a smooth dough. Cover and leave to mature in the refrigerator for about 12 hours (overnight).
The next day, place the dough on a work surface and cut out 6 dough balls. Shape the dough into balls and form a hole in the center with your finger. Let rest covered with a little flour and a clean tea towel for about 30 minutes.
Bring water to a boil in a large pot. Cook sourdough bagels in boiling water for approx. 1 minute, remove with a slotted spoon, drain, and place on baking paper or a baking rack. Sprinkle bagels with sesame seeds, black cumin, and coarse salt and bake in a preheated oven at 220 °C / 425 °F on a hot baking sheet for 15-18 minutes. Remove and cool on baking rack.
