Recipes · Polish · Bread
Obwarzanek Krakowski (Kraków Pretzel Ring)
One serving has 279 kcal and 7 g protein, and at least a fifth of a woman's daily need of thiamin (55%), selenium (40%), folate (34%), riboflavin (32%), niacin (30%) and copper (29%). Ready in 72 minutes.
- Preparation: 55 min
- Cooking: 17 min
- Makes: 1 serving (106 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free
- Contains: gluten, sesame
Ingredients
- 60 g Flour, all-purpose
- 1 g Yeast, active dry
- 2 g Sugar
- 1 g Salt
- 35 g Water
- 3 g Vegetable oil
- 4 g Sesame seeds
Method
- Dissolve the yeast and sugar in the warm water, then mix in the flour, salt and oil to a smooth dough; knead for 8 minutes.
- Cover and let rise for 45 minutes until puffed.
- Shape the dough into a long rope, form into a ring, and pinch the ends together, twisting the rope once around itself for the traditional lattice look.
- Bring a pot of water to a boil and briefly boil the ring for 30 seconds, which gives obwarzanki their characteristic chewy crust, then lift out and drain.
- Brush lightly with water and sprinkle with the sesame seeds, then bake at 220 °C (425 °F) for 15-18 minutes until deep golden.
- Cool briefly on a rack before serving; obwarzanki are best eaten the same day.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 279 kcal | 13% |
| Carbohydrates | 49.1 g | |
| Water | 42.4 mL | |
| Fiber | 2.4 g | 8% |
| Protein | 7.3 g | 15% |
| Tryptophan | 0.1 g | |
| Threonine | 0.22 g | |
| Isoleucine | 0.26 g | |
| Leucine | 0.51 g | |
| Lysine | 0.19 g | |
| Methionine | 0.14 g | |
| Cystine | 0.15 g | |
| Phenylalanine | 0.37 g | |
| Tyrosine | 0.23 g | |
| Valine | 0.31 g | |
| Histidine | 0.17 g | |
| Fat | 5.7 g | |
| Monounsaturated | 1.5 g | |
| Polyunsaturated | 2.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.6 g | |
| Saturated | 0.84 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 0 mg | |
| Calcium | 49.6 mg | 5% |
| Copper | 0.26 mg | 29% |
| Iron | 3.4 mg | 19% |
| Magnesium | 28.1 mg | 9% |
| Manganese | 0.51 mg | 28% |
| Phosphorus | 96.3 mg | 14% |
| Potassium | 92.6 mg | 2% |
| Selenium | 21.8 µg | 40% |
| Sodium | 391 mg | |
| Zinc | 0.81 mg | 10% |
| Thiamin (vitamin B1) | 0.61 mg | 55% |
| Riboflavin (vitamin B2) | 0.35 mg | 32% |
| Niacin (vitamin B3) | 4.1 mg | 30% |
| Pantothenic acid (vitamin B5) | 0.4 mg | 8% |
| Pyridoxine (vitamin B6) | 0.07 mg | 5% |
| Folate (vitamin B9) | 137 µg | 34% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 1.4 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.39 mg | 3% |
| Vitamin K | 5.7 µg | 6% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.07 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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