Ingredients
About 6 cups water
1/2
cup whole milk
Seeds from 1 green cardamom pod, ground
2 heaping tablespoons black tea leaves, preferably strong-tasting Assam tea
2 teaspoons sugar, or to taste
Instructions
Heat the water to a boil. In a separate pan, heat the milk to a boil, stir in the cardamom, cover, and set aside.
Place the tea leaves in a heavy pot. Pour in a little of the hot water, then pour it off. Add the remaining hot water. Place over medium heat, bring to a boil, and boil for about 30 seconds, then pour the tea through a strainer into a pot.
Add the hot milk by pouring it through a cloth-lined strainer into the tea. Add the sugar and stir. If you wish to froth the tea, pour the mixture into another pot, then pour it back, continuing until it’s frothy.
Place the pot back over the heat and bring the tea almost to the boil, then pour it into cups.
Key Points About Ingredients:
- Assam black tea is prized for its bold, malty flavor and high caffeine content, making it the ideal base for chai that can stand up to milk and spices.
- Whole milk adds richness and a creamy body to the chai, and heating it separately before adding allows for better fat emulsification and a smoother final texture.
- Green cardamom seeds, freshly ground from the pod, release volatile aromatic oils that are far more fragrant and complex than pre-ground cardamom powder.
- Using a cloth-lined strainer when adding milk removes any skin or impurities, resulting in a cleaner, more refined cup of chai.
- The double-brewing technique — briefly steeping leaves in a splash of water before adding the full amount — helps draw out tannins gradually for a balanced, less bitter brew.
Key Nutritional Insights:
- Each serving provides a modest amount of calcium from whole milk, supporting bone health as part of a balanced diet.
- The black tea base contributes manganese and small amounts of potassium, both important for metabolic and cardiovascular function.
- Cardamom contains trace antioxidants and has traditionally been associated with digestive support and anti-inflammatory properties.
- With only 2 teaspoons of sugar split across 2–4 servings, this chai is relatively low in added sugar compared to commercially prepared versions.
- Whole milk contributes a small but meaningful amount of vitamin B12, vitamin A, and vitamin D, nutrients often lacking in tea-based beverages.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories48
- Standard DV% Daily Value*
- Total Fat2 g72 g2.78%
- Saturated Fat1.2 g20 g6%
- Trans Fat0 g
- Polyunsaturated Fat0.1 g
- Monounsaturated Fat0.5 g
- Cholesterol6 mg300 mg2%
- Sodium38 mg2300 mg1.65%
- Total Carbohydrate6 g275 g2.18%
- Dietary Fiber0 g28 g0%
- Total Sugars5 g
- Added Sugars2 g50 g4%
- Sugar Alcohal0 g
- Protein1.5 g50 g3%
- Vitamin D (Cholecalciferol)12 mcg20 mcg60%
- Calcium62 mg1300 mg4.77%
- Iron0.3 mg18 mg1.67%
- Potassium105 mg4700 mg2.23%
- Vitamin A75 mcg900 mcg8.33%
- Vitamin C (Ascorbic Acid)0.2 mg90 mg0.22%
- Vitamin E (Tocopherol)0.05 mg15 mg0.33%
- Vitamin K0.5 mcg120 mcg0.42%
- Vitamin B1 (Thiamin)0.03 mg1.2 mg2.5%
- Vitamin B2 (Riboflavin)0.08 mg1.3 mg6.15%
- Vitamin B3 (Niacin)0.2 mg16 mg1.25%
- Vitamin B6 (Pyridoxine)0.03 mg1.7 mg1.76%
- Folate3 mcg400 mcg0.75%
- Vitamin B12 (Cobalamine)0.2 mcg2.4 mcg8.33%
- Biotin0.8 mcg30 mcg2.67%
- Vitamin B5 (Pantothenic acid)0.2 mg5 mg4%
- Choline8 mg550 mg1.45%
- Phosphorus48 mg1250 mg3.84%
- Iodine11 mcg150 mcg7.33%
- Magnesium9 mg420 mg2.14%
- Zinc0.2 mg11 mg1.82%
- Selenium1.5 mcg55 mcg2.73%
- Copper0.02 mg0.9 mg2.22%
- Manganese0.3 mg2.3 mg13.04%
- Chromium0.5 mcg35 mcg1.43%
- Molybdenum2 mcg45 mcg4.44%
- Chloride55 mg2300 mg2.39%
