Since a certain someone has a deep love for pretzel buns (especially when turkey burgers and eggs are involved), I was possessed to create a healthy version suitable for everyday consumption. This recipe creates a dense and chewy bun with great pretzel flavor, but be ready to use a little muscle to get them flattened out enough to be suitable for typical sized burger without going over 150 calories.
Whole Wheat Pretzel Buns
Add to the bowl of a stand mixer:
1 c. warm water (105 F)
1 pkg. active dry yeast (not quick rise)
1 T. sugar
Allow the yeast mixture to stand until blossoming. Meanwhile, combine in a separate bowl and mix thoroughly:
2-1/2 c. white whole wheat flour
1/4 c. vital wheat gluten
3/4 tsp salt
Add the dry ingredients to the yeast mixture and stir until just combined. Then, using the dough hook, kneed on medium speed until smooth and elastic and forms one ball naturally (kneading by hand may take longer). If the mixture is clumpy, add more water, 1 tsp. at a time. If the mixture is sticky and continues to stick to the bowl or hands after a few minutes of kneading, add flour, 1 T. at a time.
Form the kneaded dough into a ball and coat with olive oil. Place the oiled ball back into the bowl and cover with damp towel or plastic wrap. Allow the dough to rise until about doubled in size - approximately one hour at room temperature.
Punch the air out of the risen dough and place on a clean surface. Divide the dough into 8 equal pieces.
Kneed each piece of dough lightly and form into a ball. Once all of the balls are formed, flatten each ball between the palm of your and an your work surface. Pick up each flattened ball and work between your palms, spinning the dough until you have a disk approximately 4 inches in diameter. Place each disk on a well greased baking sheet.
Using a sharp knife, make two slits in the top of each dough disk in the shape of a small (<1") X. Cover the sheet with a damp towel or plastic wrap and allow to rise until doubled, about 1 hour.
About 45 minutes into the second rise, preheat the oven to 425 F and bring 8 cups of water to a rapid boil in a wide sauce pan, at least 2 inches deep. Add to the water:
1/3 c. baking soda (this will fizz for a second)
Place the risen dough disks, two at a time, into the boiling soda+water mixture. Poach each bun for two minutes on each side. Remove the buns with a large slotted spoon to a wire rack to drain. Continue until all of the dough has been poached. Place each poached bun onto the greased baking sheet and sprinkle each bun with kosher salt (or sea salt in a pinch).
Bake until golden brown in a 425 F oven, about 10-12 minutes.
Remove from the pan to a wire rack to cool.
These buns will keep for a few days wrapped in foil. If you make 8 buns, each will contain:
145 calories
3.8 g fiber
8.3 g protein
