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healthy soft pretzels

100% Whole Grain Soft Pretzels

Author: Heidi Boortz
Servings : 12

Ingredients

Pretzel Dough

  • 1/2 cup water warmed
  • 1 cup milk warmed
  • 4 cups 100% whole wheat flour
  • 1 1/4 tsp salt
  • 2 1/4 tsp yeast

Water Bath (Optional)

  • 2 quarts water
  • 2 Tbsp baking soda

Salt Glaze

  • 1 egg separated, white only
  • 1 tsp water
  • 2 Tbsp kosher salt or any coarse salt

Instructions

Pretzel Dough

  • Line two baking sheets with parchment paper.
  • Add warmed liquids to a bowl of a stand mixer (hand mixing instructions in notes). Add flour. Add salt to the side of the bowl. Add yeast to the center of the flour. Fit mixer with dough hook. Knead on speed 1 5-7 minutes or until dough ball forms and cleans the sides of the bowl.
  • Divide dough into 12 equal portions. Roll each portion out into a 20 inch (approximately) rope. Bring ends of rope together and twist, then seal ends back to dough, forming the shape of a pretzel. Place on prepared baking sheet. Let rest 30 minutes. For soft, bread-like pretzels, skip water bath and go straight to baking.

Water Bath (Optional)

  • For authentic, chewy pretzels, bring 2 quarts of water and 2 tablespoons baking soda to a boil. Gently drop in each pretzel and let boil 1 minute. Remove from water with slotted spoon and return to baking sheet.

Baking Pretzels

  • Preheat oven to 400. Beat egg white and 1 teaspoon water together. Brush on each pretzel, then sprinkle generously with kosher salt. Bake at 400 16-20 minutes.

Notes

To mix pretzels by hand, add warm liquids and yeast to a boil and let stand until frothy.  Stir together flour and salt.  Add flour mixture, one cup at a time, and incorporate.  Once you have a dough-like substance, turn out onto a lightly floured surface and knead 10 minutes.  Proceed as above.
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