Masala Chai
Global • Jain
How to Make Masala Chai (Traditional & Healthy Version)
Masala Chai, often simply called 'chai' in India, is a spiced tea that has become synonymous with Indian hospitality and daily life. Originating from the Indian subcontinent, Masala Chai blends black tea with aromatic spices such as ginger, cardamom, cinnamon, and cloves. It is traditionally brewed with milk and sweetened with a touch of sugar or honey, resulting in a comforting, warming beverage enjoyed across all regions of India. The unique combination of spices not only enhances the flavor but also offers a host of health benefits, making Masala Chai a nourishing option for tea lovers. In Indian culture, chai is more than just a beverage—it's a ritual that brings people together, whether during a morning break, after a meal, or when entertaining guests. Its robust, spicy flavors are balanced by creamy milk and a hint of sweetness, making it both invigorating and soothing. The spices used in Masala Chai vary by region and family tradition, each blend reflecting local tastes and preferences. This recipe focuses on a lighter, health-conscious preparation, using minimal sweetener and low-fat milk, so you can enjoy authentic chai flavor without excess calories.
Ingredients(for 1 cup (200 ml) masala chai)
- 1.5 cups Water (filtered)
- 1 cup Low-fat milk (or almond milk for vegan option)
- 2 teaspoons Black tea leaves (preferably Assam or Darjeeling)
- 1 inch Fresh ginger (grated)
- 3 Green cardamom pods (lightly crushed)
- 1 inch Cinnamon stick (broken)
- 2 Cloves
- 2 Black peppercorns (crushed)
- 1/2 teaspoon Fennel seeds - optional
- 1-2 teaspoons Natural sweetener (jaggery or honey, adjust to taste) - optional
Instructions
- 1
In a saucepan, add water, grated ginger, cardamom pods, cinnamon stick, cloves, black peppercorns, and fennel seeds (if using). Bring to a boil on medium heat.
5 minutes
Crush the spices just before use for maximum flavor.
- 2
Let the spices simmer in boiling water for 3-4 minutes to infuse their flavors.
4 minutes
Simmering longer intensifies the spice aroma.
- 3
Add black tea leaves to the spiced water and boil for 2-3 minutes until the brew is dark and fragrant.
3 minutes
Use good quality loose tea for best results.
- 4
Pour in the milk and bring the mixture to a gentle boil. Reduce heat and simmer for another 2-3 minutes.
3 minutes
Watch closely to prevent milk from boiling over.
Why This Dish is Healthy
This Masala Chai recipe is made with minimal added sweetener, low-fat milk, and a blend of metabolism-boosting spices. It contains fewer calories than traditional chai by avoiding full-fat milk and sugar, making it suitable for weight watchers and those managing blood sugar. The use of antioxidant-rich spices and tea also promotes overall wellness while satisfying your chai cravings.
Masala Chai is a nutrient-rich beverage, providing antioxidants from black tea and anti-inflammatory properties from spices like ginger, cinnamon, and cardamom. Low-fat milk adds protein and calcium, while natural sweeteners such as jaggery offer trace minerals and a lower glycemic index compared to refined sugar. The spices support digestion, boost metabolism, and may enhance immunity, making this drink a smart addition to a balanced vegetarian diet.
Pro Tips
- 💡Tip 1: Crush spices fresh for the most aromatic chai.
- 💡Tip 2: Simmer the spices before adding tea for full flavor infusion.
- 💡Tip 3: Avoid overboiling after adding milk to prevent curdling.
- 💡Tip 4: Adjust spice levels to personal preference for a customized cup.
- 💡Tip 5: For vegan chai, use almond or oat milk.
Storage & Serving
Best enjoyed fresh. Can be refrigerated for up to 24 hours and gently reheated before serving.
Best served: Breakfast or Tea Time Snack
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 105.0 kcal |
| Protein | 1.7 g |
| Carbohydrates | 7.8 g |
| Total Fat | 2.2 g |
| Fiber | 0.2 g |
| Sugars | 6.5 g |
| Iron | 0.2 mg |
| Calcium | 78.0 mg |
| Sodium | 38.0 mg |
| Potassium | 120.0 mg |
| Cholesterol | 7.0 mg |
| Vitamin A | 55.0 IU |
| Vitamin C | 1.2 mg |
| Magnesium | 13.0 mg |
| Zinc | 0.3 mg |
| Phosphorus | 65.0 mg |
| Vitamin D | 0.1 IU |
| Vitamin B1 (Thiamine) | 0.0 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 0.2 mg |
| Vitamin B6 | 0.0 mg |
| Vitamin B12 | 0.3 µg |
| Folate | 5.0 µg |
