Turmeric tea (fresh or ground)

Turmeric tea is one of those things that sounds very "wellness" but is honestly just a nice, warm, caffeine-free drink. Water, turmeric, a bit of ginger, black pepper and lemon. Ten minutes, one small pan, done.

The first time most people make it, they use too much powder and end up with a cloudy, gritty mug that tastes a bit like dirt. So this recipe gives you two versions: one with fresh turmeric root (clearer, brighter, better) and one with ground turmeric (fine, as long as you go easy on it). Below the recipe you'll find variations, how to make a batch for the week, what turmeric tea can and can't do for your health, and answers to the questions people ask most.

What is turmeric tea?

It's simply turmeric steeped in hot water. In India and South-East Asia people have drunk turmeric in warm drinks for a very long time, usually in milk (that's golden milk). The water version is lighter, has almost no calories, and is closer to a herbal tea. It tastes earthy and slightly peppery, and the lemon and ginger make it bright and warming.

Fresh turmeric or ground turmeric?

Both work, but they behave differently in water:

• Fresh turmeric root gives a clear, golden tea with a fresher, slightly citrusy taste. You strain the pieces out, so there's no grit. Look for it near the ginger in Asian or Indian grocers and bigger supermarkets.
• Ground turmeric never really dissolves in water. It hangs in the tea and settles at the bottom, which makes the mug cloudy and a bit chalky. Use much less of it: 1/4 teaspoon per mug is plenty, 1/2 at the very most.
• Conversion: a 1-inch (2.5 cm) piece of fresh root is about 1 tablespoon grated, which is roughly the same as 1 teaspoon of ground turmeric in cooking. For tea, though, you want less powder than that swap suggests, or it gets muddy.

Why add black pepper (and a little fat)?

Curcumin, the main compound in turmeric, is poorly absorbed on its own. Black pepper contains piperine, which helped people absorb far more curcumin in a small study. Curcumin also dissolves in fat rather than water, so if you want, add a splash of milk or a few drops of coconut oil. A pinch of pepper is enough; you'll barely taste it.

Turmeric tea (fresh or ground)

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A simple, caffeine-free mug with ginger, lemon and black pepper. Ten minutes, and how to stop it tasting bitter.

Prep

2 min

Cook

10 min

Total

12 min

Serves

1

Ingredients

Fresh root version (1 big mug)

• 2 cups (480 ml) water
• 1-inch (2.5 cm) piece fresh turmeric, thinly sliced or grated (no need to peel)
• 1/2-inch (1 cm) piece fresh ginger, sliced (optional)
• A pinch of freshly cracked black pepper
• 1/2 to 1 tbsp lemon juice
• 1 to 2 tsp honey or maple syrup, to taste (optional)

Using ground turmeric instead

• Swap the fresh root for 1/4 tsp ground turmeric (max 1/2 tsp)
• Swap fresh ginger for a small pinch of ground ginger, if you like

Method

1. Bring the water to a simmer in a small pan.
2. Add the turmeric, ginger and black pepper. Turn the heat down and let it simmer gently for 5 to 10 minutes. Longer gives a stronger, deeper colour. Don't let it boil hard.
3. Strain into a mug through a fine sieve. If you used powder, let it sit for a minute so the sediment settles, then pour off the top (or strain through a paper coffee filter).
4. Stir in the lemon juice and honey once it's off the heat. Taste and add more lemon if it's too earthy.

No pan? Put the sliced turmeric and pepper in a mug, pour over boiling water, cover with a saucer and steep for 5 minutes, then strain.

Make a batch: double the fresh turmeric and ginger, simmer in 2 cups of water for 25 minutes, strain and keep it in a glass jar in the fridge for up to a week. Mix half a cup with hot water when you want a mug.

Approx. per mug: about 25 calories with 1 tsp honey, under 5 without. Worked out from USDA values.

Recipe from turmaslim.com/recipes/turmeric-tea.html

Turmeric tea variations

• Turmeric ginger tea: use equal amounts of fresh turmeric and ginger for a spicier, more warming cup. Great when you have a cold.
• Spiced: add a cinnamon stick, 2 crushed cardamom pods or a clove while it simmers. They soften the earthy taste.
• Lemon and honey: the classic. Add both off the heat.
• Iced turmeric tea: make the batch version, chill it, and pour over ice with lemon and a few mint leaves. Really good in summer.
• With green tea: once the turmeric water is off the heat and has cooled for a couple of minutes, steep a green tea bag in it for 2 minutes. (See our green tea guide for why boiling water makes it bitter.)
• Creamy: add a splash of oat or regular milk. If you want it properly creamy, make golden milk instead.

Turmeric tea vs golden milk

Same spice, different drink. Turmeric tea is made with water, so it's light, clear and nearly calorie-free. Golden milk is made with milk, so it's creamy, more filling and hides the grittiness of ground turmeric much better. If you only have powder, golden milk is usually the better choice. If you have fresh root, turmeric tea really shines.

Tips for better turmeric tea

• Tastes bitter? You used too much turmeric or simmered it too long. Lemon helps a lot, and cinnamon or cardamom rounds it out.
• Gritty cup? That's the powder. Let it settle and pour off the top, strain through a coffee filter, or switch to fresh root.
• Tea looks red or orange? Turmeric changes colour with alkaline things, like baking soda or very hard water. It's harmless.
• Use freshly cracked pepper. Pre-ground pepper loses its punch fast.
• Lazy option: turmeric and ginger tea bags are totally fine on busy days.
• Stains: turmeric dyes mugs, spoons, worktops and fingers. Rinse straight away. Sunlight fades stains on cups and plastic over a day or two.

Turmeric tea benefits: what it can and can't do

Let's be honest here, because a lot of websites aren't. A mug of turmeric tea is a lovely habit, but it isn't medicine.

• It's a good swap. Warm, caffeine-free and only a few calories, so it's a nice replacement for a sugary evening drink or a late coffee.
• It helps you drink more fluids, which is handy when you have a cold and don't feel like plain water.
• Ginger may help an upset stomach. If you add ginger, that part has decent evidence for easing nausea.
• The curcumin dose is small. A mug contains a little curcumin, far less than the 500 to 2,000 mg used in studies on joint pain or inflammation. So don't expect the effects you read about in supplement adverts.

For the full picture on what turmeric does and doesn't do, including weight loss claims, read our turmeric guide.

Who should be careful with turmeric tea?

A normal mug a day is a food amount and fine for most people. Check with your doctor first if you take blood thinners (like warfarin), have gallstones, have had kidney stones, or take diabetes medication, and especially before trying turmeric supplements. More detail in our article on turmeric side effects.

How to buy and store fresh turmeric

Look for firm, heavy pieces with smooth, tight skin. Avoid any that are soft, wrinkly or have mouldy ends. Fresh turmeric keeps unpeeled in a paper bag or sealed container in the fridge for 1 to 2 weeks. It also freezes really well: freeze whole pieces in a bag and grate them straight from frozen. Frozen root is actually easier to grate, and less of the juice ends up on your hands.

When is the best time to drink turmeric tea?

Whenever you like it. Because it's caffeine-free, a lot of people have it in the evening instead of tea or coffee. Others like a mug with breakfast. If turmeric ever upsets your stomach, drink it with or after food rather than on an empty stomach.

Storage and make-ahead

Brewed tea is best fresh. The concentrate (from the batch method) keeps in a sealed glass jar in the fridge for up to a week; plastic will stain. You can also freeze it in ice cube trays and drop a couple of cubes into a mug of hot water.

Questions about this recipe

Can I drink turmeric tea every day?

Yes, for most people a mug a day is fine. It's a normal food amount. If you take blood thinners or have gallstones, check with your doctor first.

Is it good to drink turmeric tea at night?

It has no caffeine, so it won't keep you awake the way coffee or black tea can. A warm drink before bed can be a nice wind-down ritual.

Does turmeric tea have caffeine?

No. Turmeric, ginger and lemon are all caffeine-free. Only if you add green or black tea will it have caffeine.

Should I add black pepper to turmeric tea?

It's optional. Pepper may help your body absorb a bit more curcumin and adds a little warmth. A pinch is plenty.

Can I use ground turmeric for tea?

Yes, but use only about 1/4 teaspoon per mug and let the sediment settle before drinking. Fresh root gives a cleaner, brighter tea.

Does turmeric tea help with weight loss?

Not really. It has almost no calories, which helps if it replaces sugary drinks, but there's no good evidence that turmeric itself burns fat.

General information only, not medical advice.