Recipes · German · Bread
Brezel (Pretzel)
One serving has 241 kcal and 8 g protein, and at least a fifth of a woman's daily need of thiamin (55%), selenium (44%), niacin (35%), folate (33%), riboflavin (32%) and manganese (27%). Ready in 110 minutes.
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- Preparation: 90 min
- Cooking: 20 min
- Makes: 1 serving (102 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 60 g Flour, bread (strong)
- 35 g Water
- 1 g Yeast, active dry
- 3 g Butter, unsalted
- 1.6 g Salt
- 1.5 g Baking soda
Method
- Makes 1 pretzel; multiply the ingredients by 8 for a batch of 8. Dissolve the yeast in the warm water, then mix into the flour with half the butter and a pinch of the salt to make a smooth, firm dough; knead for 8-10 minutes.
- Cover and let rise in a warm place for 1 hour until doubled.
- Roll the dough into a long rope, then twist into the classic pretzel shape and let rest, uncovered, for 15 minutes so the surface dries slightly.
- Bring a wide pot of water to a boil and stir in the baking soda.
- Lower the pretzel into the boiling soda water for 20-30 seconds, then lift out and drain briefly on a cloth.
- Place on a lined tray and scatter the remaining salt over the top.
- Bake at 220 °C (425 °F) for 15-18 minutes until deep mahogany brown.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 241 kcal | 11% |
| Carbohydrates | 43.9 g | |
| Water | 43.5 mL | |
| Fiber | 1.7 g | 6% |
| Protein | 7.6 g | 16% |
| Tryptophan | 0.09 g | |
| Threonine | 0.21 g | |
| Isoleucine | 0.29 g | |
| Leucine | 0.53 g | |
| Lysine | 0.17 g | |
| Methionine | 0.13 g | |
| Cystine | 0.17 g | |
| Phenylalanine | 0.37 g | |
| Tyrosine | 0.21 g | |
| Valine | 0.33 g | |
| Histidine | 0.16 g | |
| Fat | 3.5 g | |
| Monounsaturated | 0.83 g | |
| Polyunsaturated | 0.53 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.47 g | |
| Saturated | 1.7 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 6.5 mg | |
| Calcium | 11.4 mg | 1% |
| Copper | 0.12 mg | 13% |
| Iron | 2.7 mg | 15% |
| Magnesium | 16 mg | 5% |
| Manganese | 0.48 mg | 27% |
| Phosphorus | 65.3 mg | 9% |
| Potassium | 70.4 mg | 1% |
| Selenium | 23.9 µg | 44% |
| Sodium | 1,034 mg | |
| Zinc | 0.6 mg | 8% |
| Thiamin (vitamin B1) | 0.6 mg | 55% |
| Riboflavin (vitamin B2) | 0.35 mg | 32% |
| Niacin (vitamin B3) | 4.9 mg | 35% |
| Pantothenic acid (vitamin B5) | 0.4 mg | 8% |
| Pyridoxine (vitamin B6) | 0.04 mg | 3% |
| Folate (vitamin B9) | 133 µg | 33% |
| Cobalamin (vitamin B12) | 0.01 µg | 0% |
| Choline | 7.1 mg | 2% |
| Vitamin A | 20.5 µg | 3% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.31 mg | 2% |
| Vitamin K | 0.39 µg | 0% |
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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