This homemade soft pretzel recipe uses olive oil and rye flour to put a healthy, flavorful spin on the traditional version.

Adam Dolge
Source: EatingWell Magazine, January/February 2020

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Recipe Summary

active:
40 mins
total:
2 hrs
Servings:
12
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Combine all-purpose flour, rye flour, yeast and salt in the bowl of a stand mixer fitted with a dough hook attachment. Add honey, 2 tablespoons oil and 1 1/2 cups water. Mix on low until well combined, about 30 seconds. Increase speed to medium and knead for 5 minutes. Turn the dough out onto a clean surface and shape into a ball. Coat a large bowl with the remaining 1 tablespoon oil, add the dough and turn to coat. Cover with plastic wrap or a clean towel and set aside in a warm place until doubled in size, about 1 hour.

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  • Position racks in middle and upper thirds of oven; preheat to 450 degrees F. Coat 2 large baking sheets with cooking spray.

  • Turn the dough out onto a clean surface and divide into 12 pieces. To make each pretzel, roll a piece of dough into a 22-inch-long rope and make a U-shape. Lift the ends, twist them completely around each other once and drape the ends over the bottom part of the pretzel.

  • Combine the remaining 3 cups water and baking soda in a medium bowl. Submerge each pretzel for 10 seconds, then transfer to a clean towel and pat dry. Arrange the pretzels on the prepared pans. Brush with egg and sprinkle with pretzel salt (or kosher salt).

  • Bake the pretzels, rotating the pans from top to bottom and front to back halfway through, until golden brown, 12 to 14 minutes.

Nutrition Facts

191 calories; protein 4.9g 10% DV; carbohydrates 32.6g 11% DV; dietary fiber 2.2g 9% DV; sugars 1.7g; fat 4.4g 7% DV; saturated fat 0.7g 3% DV; cholesterol 15.5mg 5% DV; vitamin a iu 23IU 1% DV; vitamin c 0mg; folate 88.2mcg 22% DV; calcium 9.3mg 1% DV; iron 1.3mg 7% DV; magnesium 11.8mg 4% DV; potassium 75.9mg 2% DV; sodium 397.9mg 16% DV; thiamin 0.3mg 31% DV; added sugar 1g.
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Reviews

Rating: 5 stars
01/11/2020
These are awesome pretzels! I had medium rye flour so adjusted the balance in favor of white flour just slightly (maybe another quarter cup) and less rye. They rose beautifully were delicious and nutritious! Read More
Rating: 5 stars
01/13/2020
These pretzels are full of flavor unlike most store-bought pretzels. They're great with plenty of mustard. Read More
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