Basic Healthy Recipe

Sourdough Bagels

Average: 5 (12 votes)
(12 votes)
Sourdough Bagels

Sourdough bagels - The Sunday breakfast for connoisseurs! Photo: Beeke Hedder

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Health Score:
89 / 100
25 min.
ready in 16 h. 20 min.
Ready in

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.

1 piece contains
(Percentage of daily recommendation)
Calorie103 cal.(5 %)
Protein4 g(4 %)
Fat1 g(1 %)
Carbohydrates20 g(13 %)
Sugar added0 g(0 %)
Roughage3.3 g(11 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E0.5 mg(4 %)
Vitamin K0 μg(0 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.4 mg(20 %)
Vitamin B₆0.2 mg(14 %)
Folate17 μg(6 %)
Pantothenic acid0.4 mg(7 %)
Biotin2.8 μg(6 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C0 mg(0 %)
Potassium112 mg(3 %)
Calcium11 mg(1 %)
Magnesium41 mg(14 %)
Iron1.1 mg(7 %)
Iodine1 μg(1 %)
Zinc1.1 mg(14 %)
Saturated fatty acids0.1 g
Uric acid27 mg
Cholesterol0 mg
Complete sugar0 g
Development of this recipe:


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
How healthy are the main ingredients?
Whole wheat flourhoneysalt

Kitchen utensils

1 Baking sheet, 1 Pot, 1 Bowl, 1 Glass With lid

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.