Onion & Poppy Seed Bagels

• 2 red or brown onions, finely diced
• 15 ml (1 Tbsp) olive oil
• 1.5 L (6 cups) whole wheat bread flour
• 10 ml (2 tsp) active dry yeast
• 12 ml (2½ tsp) salt
• 30 ml (2 Tbsp) sugar
• 625 ml (2½ cups) warm water
• 1 egg, beaten (for glaze)
• 60 ml (¼ cup) poppy seeds

Instructions

1. Sauté the onions in olive oil until golden, then cover, lower the heat, and caramelize for 15 minutes. Cool.
2. In a large bowl, mix 1.25 L (5 cups) flour, yeast, salt, sugar, warm water, and cooled onions. When it forms a shaggy mass, turn onto a floured surface and knead, adding remaining flour, until smooth and very elastic.
3. Let rise in an oiled bowl for ~1 h, or until doubled. Punch down, divide into 12 equal pieces. Shape into tight balls, then poke a hole with thumb and forefinger to form rings.
4. Place on a floured surface, cover, and let rise 20 min.
5. Boil a large pot of salted water. Boil bagels in batches of 4 for ~2 min, turning every 30 sec. They will puff up.
6. Preheat oven to 200 °C (400 °F). Drain bagels, place on oiled baking sheets, brush with beaten egg, and sprinkle with poppy seeds. Bake 25–35 min until deep golden.

Benefits

Whole wheat flour contains the bran, germ, and endosperm, which are missing in white flour.
It offers significantly higher nutritional benefits than white bagels made from refined flour.
Poppy seeds can be replaced with sesame seeds. Poppy Seeds contain healthy fats, minerals, unique antioxidants, and protein.
Sesame seeds, especially Black sesame seeds, contain lignans and have liver-protective and anti-cancer properties.
Onions contain quercetin, a potent anti-inflammatory and antioxidant flavonoid. Other healthy bioactive compounds: antioxidants, prebiotic fibers, and unique sulfur compounds, alliin, allicin-like compounds that are anti-cancer, antibacterial, and protect your heart
The fiber in the whole wheat is great for your gut microbiome – soluble fiber is food for the microbiome. In contrast, insoluble fiber helps with peristalsis and colon cleansing.

Read about the benefits of  Sourdough