Vedanta Delhi Half Marathon

Beans on Toast

This pre-workout meal provides a good amount of carbohydrates and proteins. This will release energy slowly during your workout session.

Preparation Time: 10 minutes
Cooking Time: 10 minutes
Total Time: 20 minutes
Serves: 1


Whole wheat bread 2 slices 50gm
Kidney beans (cooked) 30gm
Tofu grated 15gm
Tomato (chopped) 50gm
Onion (sliced) 50gm
Capsicum (sliced [thinly] into strips) 50gm
Garlic clove (halved) 1 clove
Sugar ½ tsp
Olive oil 5ml
Mixed herbs (a few sprigs) To garnish

method of preparation

1. Heat oil in a pan, add the onion and capsicum and fry them gently until soft. Crush half the garlic and add it to the pan along with the tomatoes, beans, sugar and some salt in water. Bring to a simmer and cook for 10 to 15 minutes or until slightly reduced and thickened.

2. Toast the bread and rub the remaining garlic over it. Spoon the beans over the toast and sprinkle mixed herbs on it. Your pre-workout meal is ready.

*Nutritional values per serving: Per serve = 2 open toasts
Energy (kcal)348.45
Carbohydrates (g) 57.54
Proteins (g)13.62
Fats (g)6.5

*Nutrition values represented here are only approximate values based on theoretical calculations