Shortcut Vegan Meatballs & Vegetables Recipe With Low-Sodium Sauvignon Sauce by Melissa Vickers

Vegan Dinner Vegetarian
9 months ago

Shortcut Vegan Meatballs & Vegetables Recipe With Low-Sodium Sauvignon Sauce

Faced with “What’s for dinner?” musing, I came up with this idea for a quick dinner. It would be a dish that would use ingredients I had on hand, with enough sodium-free ingredients to offset the sodium of some ingredients, and a low-sodium sauce recipe from Dick Logue’s 500 Low Sodium Recipes book. Enter this vegan meatballs with grilled vegetables recipe with low-sodium sauvignon sauce.

I used vegan meatballs, and grilled zucchini, squash and little potatoes, and added them into the sauce for a filling and tasty meal. I love it when my experiments work! To make my meatball recipe you will need a bag of vegan meatballs (see Recipe Notes), yellow squash, zucchini, tiny potatoes, red onion, mushrooms, flour, sauvignon blanc, vegetable broth, dried thyme and liquid aminos.

Never cooked with liquid aminos? Liquid aminos is a liquid, gluten-free seasoning made from soybeans. It adds umami to a dish and is found in most grocery stores. Serve these meatballs for dinner with your favorite side dishes.

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Cuisine: American 
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 4


  • 1 bag (12.7 ounces) vegan meatballs
  • 2 yellow squash, sliced into 1/4-inch rounds
  • 2 zucchini, sliced into 1/4-inch rounds
  • 3/4 pounds tiny potatoes 

Sauvignon Sauce

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Recipe Notes

  • I used Gardein plant-based meatballs. My vegetarian daughter introduced me to the Gardein meatballs a few years ago, and I prefer these over regular meatballs. They are not greasy, and have an excellent flavor.
  • I used Bragg Liquid Aminos.

Here’s how to make it:

  1. Put squash, zucchini and potatoes on a baking sheet. Bake in a preheated 425-degree F oven for 20 minutes, or until potatoes are tender.
  2. Spray a large skillet with nonstick cooking spray and heat over medium heat. Add the meatballs, cover and cook 5 minutes, stirring frequently. Add 1/2 cup water, reduce heat and simmer for 10 minutes, stirring occasionally. Remove meatballs and set aside. (I cut them in half.)
  3. Add mushrooms and onions to the skillet and sauté 5 minutes, or until softened. Add flour to skillet and mix with vegetables until dissolved. Raise the heat and add the wine, broth, liquid aminos and thyme. Cook 4 minutes to reduce liquid and thicken.
  4. Add squash, zucchini, and potatoes to sauce. Cover and cook 5 more minutes. 

Nutrition Facts Per Serving

Calories: 166

Total Fat: 1.6g

Saturated Fat: 0.1g

Cholesterol: 0mg

Sodium: 261mg

Total Carbohydrate: 22.9g

Dietary Fiber: 4.6g

Total Sugars: 5g

Protein: 6.7g

Vitamin D: 102mcg

Calcium: 46mg

Iron: 2mg

Potassium: 892mg

Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. This recipe has been analyzed by VeryWellFit. However, any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.

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Elisa Schmitz
Mmm! I have never tried using liquid aminos and am so curious about this. Many thanks for the tip and the delicious recipe!
Melissa Vickers
The thing about the aminos--they are not sodium-free, but they are very concentrated. So a teaspoon has 325mg of sodium in it, but that teaspoon spread over all the veggies, etc., amounts to not a lot of sodium but adds a lot of flavor. We add just a few drops to stuff now that just needs "something."--And they are gluten-free, so that helps folks like you!
Elisa Schmitz
So good to know about this. Sounds very tasty, thank you!

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