Teh Tarik
Malaysian • All Foods
How to Make Teh Tarik (Traditional & Healthy Version)
Teh Tarik is a beloved Malaysian Indian beverage whose name literally means 'pulled tea' in Malay. Originating from the Tamil Muslim community in Malaysia, this iconic drink is known for its unique preparation style—tea and milk are poured back and forth between two containers, creating a frothy, creamy texture. Teh Tarik is often enjoyed as a snack or with light meals in Indian-Malaysian eateries, called 'mamak' stalls, and is a symbol of multicultural unity in Malaysia. The Indian influence comes from the use of strong black tea and condensed milk, reminiscent of masala chai but without the spices. Its rich yet comforting taste makes it a popular choice for both locals and tourists. Unlike traditional versions, this healthy Teh Tarik recipe uses low-fat milk and less sugar, making it suitable for calorie-conscious individuals. With its smooth, velvety texture and mild sweetness, Teh Tarik is perfect for those seeking an authentic Malaysian Indian tea experience without the excess calories. The process of 'tarik' not only aerates the tea but also enhances its flavor, making every sip delightful. Whether you are craving a morning pick-me-up or a soothing afternoon snack, this Teh Tarik recipe delivers tradition, taste, and nutrition in every glass.
Ingredients(for 1 medium glass (200 ml))
- 2 tablespoons Black tea leaves (Strong variety like Assam)
- 1 cup Low-fat milk (Can use toned milk)
- 1 cup Water (Filtered)
- 2 tablespoons Condensed milk (Use low-sugar version)
- 1 teaspoon Sugar (Optional, adjust to taste) - optional
- 1/4 teaspoon Cardamom powder (Optional, for Indian twist) - optional
- A pinch Nutmeg powder (Optional, enhances aroma) - optional
- 4-6 pieces Ice cubes (For iced Teh Tarik variation) - optional
Instructions
- 1
Boil water in a saucepan. Add black tea leaves and simmer for 2-3 minutes until the tea is strong and aromatic.
3 minutes
Use fresh, strong tea leaves for best flavor.
- 2
Add low-fat milk to the saucepan and stir well. Let it simmer for another 2 minutes.
2 minutes
Stir continuously to prevent milk from sticking.
- 3
Add condensed milk and sugar (if using). Mix thoroughly until fully dissolved.
2 minutes
Taste and adjust sweetness as desired.
- 4
Strain the tea into a large mug or bowl to remove tea leaves.
1 minute
Use a fine sieve for a smooth texture.
Why This Dish is Healthy
This Teh Tarik recipe swaps full-fat milk and excess sugar for healthier alternatives, reducing calorie and fat content. The use of strong tea provides antioxidant benefits without the need for artificial additives. It’s vegetarian, low in saturated fat, and easily adaptable for vegan diets. Enjoying Teh Tarik in moderation supports hydration and provides essential nutrients, aligning with your fitness and wellness goals.
Teh Tarik provides protein and calcium from milk, along with antioxidants from black tea. Using low-fat milk and reduced sugar ensures lower calories and saturated fat. Black tea contains polyphenols that may support heart health, while spices like cardamom add micronutrients such as potassium and magnesium. This snack beverage also hydrates and offers a mild energy boost, making it a smarter alternative to sugar-laden drinks.
Pro Tips
- 💡Tip 1: Use strong Assam tea leaves for authentic flavor.
- 💡Tip 2: The 'pulling' technique aerates and cools the tea naturally.
- 💡Tip 3: Adjust sweetness to suit dietary needs—try natural sweeteners.
Storage & Serving
Best consumed fresh; if needed, refrigerate for up to 24 hours and reheat gently. Avoid storing longer for optimal taste.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 120.0 kcal |
| Protein | 2.3 g |
| Carbohydrates | 10.5 g |
| Total Fat | 2.8 g |
| Sugars | 9.2 g |
| Iron | 0.1 mg |
| Calcium | 90.0 mg |
| Sodium | 45.0 mg |
| Potassium | 180.0 mg |
| Cholesterol | 12.0 mg |
| Vitamin A | 60.0 IU |
| Vitamin C | 1.0 mg |
| Magnesium | 15.0 mg |
| Zinc | 0.4 mg |
| Phosphorus | 95.0 mg |
| Vitamin D | 0.2 IU |
| Vitamin B1 (Thiamine) | 0.0 mg |
| Vitamin B2 (Riboflavin) | 0.2 mg |
| Vitamin B3 (Niacin) | 0.2 mg |
| Vitamin B6 | 0.0 mg |
| Vitamin B12 | 0.3 µg |
| Folate | 5.0 µg |
| Fiber | 0.0 g |
