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Festive feeding: carb free tuna dish with KOO {Giveaway}

When it comes to festive eating, I only have 3 requirements: quick, easy and yummy! Oh and it would help if it’s good for my body too. Because of this (and because I like to work smart, not hard) I revised a delish Tuna Mornay recipe that I had spotted online. The recipe is CARB FREE (that’s right… call it a unicorn, I don’t mind) and the ingredients are basically 2 tins of tuna, some cheese, and as much KOO tinned goodness, as you’d care to add. That easy!

Fortunately, KOO’s ever expanding “bean family” comes with new flavours this festive and I ain’t mad at it! First of all, can we talk about the KOO Black Beans in Mexican Sauce flavour?! If you’re as big of a Mexican foods fan as I am, then your heart probably did flip flops just reading that, karnal!

I’ve also been eyeing a delish-sounding KOO Baked Beans in Chilli Wors flavour and I’m still crazy about the KOO Cape Malay Curry flavour.

For my recipe today, I am using some of our fave KOO tinned veggies… you know, the ones you simply can’t do without. This recipe is kind of like a “choose your own adventure” book – you know, you get to choose which flavour journey you want to go on. And guess what, no matter what you choose, you’ll probably STILL enjoy this dish because it’s that flexible. It’s perfect for Summer feeding! Check it out:

Easy Peasy (no carb) Tuna Mornay


1 onion

2 tins of tuna (either in brine or water, doesn’t matter, because you’ll be draining it)

Cheese (as much cheese as your cheesy lil’ heart can stand)

1 tin of KOO Creamstyle Sweetcorn

1 tin of KOO Whole Kernel Corn

1 tin of KOO Garden peas

You can add any flavour of KOO mixed veg, but remember that too much sauce might change the consistency, so balance the sauce out with more whole kernel corn or peas.

Spice for flavour (I usually do without any! It’s that wholesome and good!)


In a large pot, brown your onion and add your drained tuna and brown together for about 5 minutes.

Add all your “unsaucy” veggies to the mix. Cook together for about 3 minutes.

Add your binders (your saucy tins, i.e. the creamed corn). Allow to cook for another 3 minutes. You can add your spices now. Again, I don’t add any salt or spices to this dish.

Transfer your final mixture to an oven dish and stir in some grated cheese, finally topping the dish off with a layer of grated cheese.

Pop into the oven until your cheese is nice and golden/gooey. (I prefer gooey over golden).

And that’s that. A quick veggie based dish that doesn’t take a gazillion years to put together and it’s flop proof! As I’ve said before, I would add one of the KOO mixed vegetable variations, if i’m looking to change it up. You can totally make it your own!

So what do you think friends? Would you try this at home?How would you make it your own, if you do?

Win a KOO hamper valued at R500!

KOO wants to give you a festive hamper filled with some of their classic and newer product offerings, as well as some funky KOO branded items!

To enter, simply follow the prompts below:
1. Find the specially marked post on Instagram and follow instruction to grab 1 entry.
2. Find the specially marked post on Facebook and follow instruction to grab 1 entry.
3. Comment below and let me know which of the newer KOO tins you’d like to try, to grab 1 entry.

Giveaway open to SA residents only. Winner announced on 6 December and has 24 hours to claim prize.

(EDITED: The KOO giveaway has been extended! Winner to be announced on 16 December.)

This review and giveaway was done in collaboration with KOO South Africa.


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