Gluten-free soft pretzels
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Nutrition balance score
Unbalanced
Glycemic Index
72
High
Glycemic Load
34
High
Nutrition per serving
Calories204.2 kcal (10%)
Total Fat1.4 g (2%)
Carbs47.1 g (18%)
Sugars3.6 g (4%)
Protein3.8 g (8%)
Sodium2394 mg (120%)
Fiber3.8 g (14%)
% Daily Values based on a 2,000 calorie diet
Ingredients
12 servings
12gactive dry yeast
If using instant yeast, use 10g
40glight brown soft sugar
divided
640gwater
warm, divided
24gwhole psyllium husk
If using psyllium husk powder, use only 20g
280gtapioca starch
You can use an equal weight of arrowroot starch, corn or potato starch instead, Note that tapioca starch and tapioca flour are the same ingredient
240gmillet flour
plus extra for flouring the surface, You can use an equal weight of finely milled/ground brown rice flour instead, but your pretzels might be slightly less fluffy
80gsorghum flour
You can use an equal weight of light buckwheat flour, white teff flour or oat flour instead Use the latter only if you're not sensitive to oats
16gxanthan gum
10gsalt
baking soda
80gbaking soda
1200gwater
1egg
US, large, whisked, for egg wash
flaky sea salt
You can also use pretzel salt or coarse sea salt instead
Instructions
Step 1
Activate the yeast: In a bowl, mix together the yeast, 10g (about 1 tablespoon) sugar and 320g (1⅓ cups) warm water. Set aside for 5-10 minutes, or until the mixture starts frothing.
Step 2
Tip: If using instant yeast, you don’t need to activate it. Instead, just add it straight to the dry ingredients along with the sugar. Add the water that would be used in activating the active dry yeast to the dry ingredients along with the psyllium gel.
Step 3
Make the psyllium gel: In a separate bowl, mix together the psyllium husk and the remaining 320g (1⅓ cups) water. After about 30-45 seconds, a gel will form.
Step 4
For the following steps, I recommend using a stand mixer fitted with the dough hook attachment. You can also make the dough by hand, but the mixer makes it much easier and results in a smoother dough.
Step 5
In the bowl of the stand mixer, whisk together the tapioca starch, millet flour, sorghum flour, xanthan gum, salt, and the remaining sugar.
Step 6
Make a well in the middle of the dry ingredients, and add the yeast mixture and psyllium gel.
Step 7
Knead the dough until smooth and all the ingredients are evenly incorporated. Use a rubber spatula to occasionally scrape along the sides and bottom of the bowl to prevent any dry patches of unmixed flour.
Step 8
The final dough will be soft and sticky to the touch – that’s okay, you’ll be working on a lightly floured surface so it shouldn’t be a problem. Resist the temptation to add more flour to the dough, as that can make the final pretzels too dense and dry.
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