How To Make Turmeric Tea

5 from 11 votes
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How to make turmeric tea, a nourishing throat-soothing, anti-inflammatory drink packed to the brim with health benefits – made from just 4 ingredients in 15 minutes! Enjoy warm or cold and with several optional add-ins!

A cup with turmeric tea and lemon slice on the side

Winter is not over yet, so I’ve been stocking up on lots of immune-boosting ingredients and enjoying warm, soothing, healing teas like ginger tea, cinnamon tea, and this turmeric tea recipe (Haldi tea)!

This turmeric detox tea combines fresh turmeric root (or turmeric powder), black pepper, lemon juice, and honey (or the sweetener of choice). The result is a warm, throat soothing tea packed with immune-boosting and healing properties.

I’ve already shared a recipe for Ayurvedic golden milk. That anti-inflammatory drink combines turmeric with several warming spices, with a base of coconut milk and often coconut oil for added fats. In comparison, this turmeric root tea is wonderfully light and refreshing while still making the most of the turmeric health benefits.

Turmeric tea in a cup and in a tea pot

Best of all, I’ve included several ways to adapt the turmeric tea recipe, too. Enjoy it as turmeric root tea, with ground powder, and/or with several flavor variations. You can also enjoy it warm or iced!

What Are The Benefits of Turmeric Tea?

I might sound like a bit of a broken record with shouting the benefits of this humble ingredient (and particularly the compound curcumin) from the tops of rooftops. However, how could I not when there’s just so much to boast about?

So, for now, a quick roundup of the many turmeric tea benefits:

  • Anti-inflammatory properties,
  • Antibacterial and antiviral properties,
  • Boosts immune system,
  • May ease digestive upset and the symptoms of chronic digestive issues (IBS/ Crohn’s),
  • Improves gut flora,
  • Lower blood pressure levels,
  • May provide some pain relief and arthritis relief,
  • May improve brain health, including memory and attention,
  • Increases the antioxidant capacity of our bodies,
  • Reduces the risk of heart attack,
  • Anti-cancerous properties,
  • May regulate mood,
  • Manages blood sugar levels by increasing insulin sensitivity,
  • Improve bone health,
  • Rich in vitamin C and several other vitamins and minerals.
Turmeric powder and turmeric root

Looking for more healthful, warm tea recipes? Check out this pineapple skin tea (anti-inflammatory tea) or Masala chai! Also, check here for 30+ ways to use turmeric.

The Ingredients

You only need 3 base ingredients to prepare this homemade turmeric tea recipe, plus water and an optional sweetener.

  • Turmeric root: I love using fresh turmeric root. However, you can also make turmeric tea with turmeric powder (which is easier to source and store long-term).

I’ve also previously shared methods for making turmeric paste and a golden turmeric powder, which can also be used to make soothing homemade turmeric tea!

  • Ground black pepper: this helps your body absorb the curcumin in the turmeric (responsible for the majority of turmeric’s health benefits).
  • Lemon: lemon juice really helps to brighten the flavor and provide soothing, healthful properties.
  • Water: to make up the base of the tea. 
  • Honey: (optional) raw honey, dandelion honey (vegan), maple, or the sugar of your choice can be added to add a hint of sweetness to the fresh turmeric tea. For a sweetened sugar-free version, use a sweetener like erythritol or stevia.
Ingredients for turmeric tea

Optional Add-ins and Variations

  • Ginger turmeric tea: ginger is packed with anti-inflammatory, antioxidant, and gut-friendly benefits. It can also help relieve the symptoms of a cold or cough. Use either fresh ginger root (1/2 teaspoon freshly grated) or 1/8-1/4 teaspoon ground ginger powder (adjust the amount to taste) for a turmeric ginger tea.
  • Cinnamon: ceylon cinnamon has immune-boosting, anti-inflammatory, antioxidant, and antimicrobial properties, among other health benefits. Add a pinch (around 1/8 tsp) or more to taste OR add a cinnamon stick to the saucepan to infuse.

Nutmeg, cardamom, and anise also pair well with turmeric root tea.

  • Vanilla: this may seem odd, but a small amount of vanilla extract or vanilla pod added to the infusion will taste like more of a “treat.”
  • Orange juice: substitute the lemon for orange juice and/or add some orange peel to the saucepan while infusing for a subtle, bright, citrusy flavor. You could also add:
  • Teabags: you could adjust this to a chamomile or green tea with a turmeric recipe. Simply add one tea bag per 1-2 cups and steep for 3-4 minutes (not more, or the tea may become bitter).
  • Mint: add a few dried mint leaves for more of a herbal mint tea flavor.
  • Florals: a small number of rose petals or lavender will add subtle floral notes.
  • Turmeric milk tea: add a splash of your favorite dairy or dairy-free milk (like almond milk or coconut milk). Curcumin is a fat-soluble compound, so it is best absorbed when taken with a fat-containing food such as milk (whole milk, coconut milk, or other higher fat options).

How to Make Turmeric Tea with Fresh Turmeric Root?

Check the FAQs below for the method using ground turmeric powder instead.

  1. First, peel the turmeric (I like to do so using a spoon). Wear gloves as turmeric stains!
Peeling turmeric with a spoon
  1. Then, chop the peeled turmeric roughly and add it to a small saucepan with water. Bring it to a gentle boil, then reduce the heat and simmer for 5 minutes.
  2. Remove the turmeric root tea from the heat, adding the black pepper and allowing it to cool for a short while.
Steps for making turmeric tea
  1. Finally, add the lemon juice (and watch the color change!) and, optionally, some honey or the sweetener of your choice. Enjoy!
Steps for adding lemon juice to turmeric tea

If you’re making turmeric honey tea, it’s best to only add the honey when the drink is warm rather than too hot. Otherwise, it will reduce the health benefits of honey.

You can also allow it to cool add ice. Then, enjoy it as a refreshing iced turmeric tea (possibly with some fresh fruit in)!

Pouring turmeric tea in a cup

FAQs

How to make turmeric tea with ground powder?

All you need is ¼ teaspoon of ground turmeric powder (the equivalent of ½ inch turmeric root) per cup of turmeric tea. Add it to the saucepan as written above and bring to a boil, then simmer for 5-10 minutes. Allow it to cool slightly, then add the black pepper and sweetener. Finally, pour the tea through a fine-mesh strainer to eliminate any gritty powder, and enjoy.
When using the powder, you could also simply boil the water, pour it over the ingredients, and allow it to steep for 5-10 minutes, then strain.

How often should you drink turmeric tea?

I recommend consuming 1-2 cups per day. You can drink it daily to make the most of its health benefits.

What is the best time to drink turmeric tea?

As with all healing teas, the best time to enjoy them is on an empty stomach in the morning or just before bedtime. While it’s OK to drink it at any time of the day, you’ll make the most of the effects on an empty stomach.

What are turmeric tea side effects?

If you aren’t used to adding turmeric to your diet (or you over-consume it), it may cause an upset stomach, diarrhea, acid reflux, dizziness, and headaches. More so, overconsumption can increase the risk of kidney stones.
I recommend starting by adding a small “shot”-style sipper tea when first introducing it to your diet and increasing it over time.
Also, turmeric may interfere with several medications. Specifically diabetes medication, antihypertensive meds, and antacids. Consult your doctor if you want to ensure it’s safe to introduce into your diet if you’re worried.

Does turmeric tea have caffeine?

Not unless you add an ingredient like black tea or green tea to the turmeric tea. Otherwise, turmeric is naturally caffeine-free.

What does turmeric tea taste like?

Turmeric alone is fairly earthy and slightly peppery or pungent. However, this is less so when made into tea, especially when combined with other ingredients like a sweetener.

Adding honey to turmeric tea

Recipe Tips and Notes

  • Don’t omit the black pepper! It can increase curcumin absorption by up to 2000%. So it is definitely necessary to make the most of this turmeric detox tea. Use freshly cracked black pepper.
  • Use high-quality dried turmeric: some may contain unnatural dyes or other harmful ingredients, so choose a high-quality powder or stick to fresh turmeric root.
  • The color may vary: depending on what you add to the tea and whether it’s alkali or acid can affect the color of the tea. For example, as an alkaline, it will appear a red color. At other times, it may be orange or yellow.
  • Turmeric stains: so wear gloves and wash everything you’ve used immediately. If needed, refer to this list on how to clean turmeric stains.
  • To save leftovers: steeped turmeric tea can be stored in an airtight container in the fridge for 2-3 days and enjoyed iced or warm.
  • Adjust the ratio: whether you’re enjoying the base turmeric root tea recipe or adding in extras, it’s very simple to adjust the ratio of ingredients to your personal preference.

More Warm Drinks

If you try this anti-inflammatory turmeric tea recipe, I’d love to hear your thoughts/questions below. Also, I’d appreciate a recipe card rating below, and tag me in your recipe recreations on Instagram @Alphafoodie!

How To Make Turmeric Tea?

5 from 11 votes
By: Samira
How to make turmeric tea, a nourishing throat-soothing, anti-inflammatory drink packed to the brim with health benefits – made from just 4 ingredients in 15 minutes! Enjoy warm or cold and with several optional add-ins!
Prep Time: 3 minutes
Cook Time: 7 minutes
Total Time: 10 minutes
Servings: 4

Ingredients 
 

  • 0.9 oz fresh turmeric or 1/2 Tbsp powder
  • 4 cups water
  • 1/2 tsp black pepper
  • 1 lemon or 3 Tbsp juice
  • 2 Tbsp honey optional or your sweetener of choice

Check the blog post for optional add-ins and recipe variations!

Instructions 

  • Peel the turmeric. I like to do so using a spoon. Wear gloves as turmeric stains!
    Check the Recipe Notes below for how to make the tea with turmeric powder!
  • Chop the peeled turmeric roughly and add it to a small saucepan with water.
  • Bring it to a gentle boil, then reduce the heat and simmer for 5 minutes.
  • Remove the turmeric root tea from the heat, adding the black pepper and allowing it to cool for a short while.
  • Add the lemon juice (and watch the color change!) and, optionally, some honey or the sweetener of your choice. Enjoy!
    If you're making turmeric honey tea, it's best to only add the honey when the drink is warm rather than too hot. Otherwise, it will reduce the health benefits of honey.
    You can also allow it to cool, add ice and enjoy it as a refreshing iced turmeric tea (possibly with some fresh fruit in)!

Notes

  • Don’t omit the black pepper: it can increase curcumin absorption by up to 2000%, so it is definitely necessary to make the most of this turmeric detox tea. Use freshly cracked black pepper.
  • Use high-quality turmeric: some contain unnatural dyes or other harmful ingredients, so choose a high-quality powder or stick to fresh turmeric root.
  • The color may vary: depending on what you add to the tea and whether it’s alkali or acid can affect the color of the tea. For example, as an alkaline, it will appear a red color. At other times, it may be orange or yellow.
  • Turmeric stains: so wear gloves and wash everything you’ve used immediately. If needed, refer to this list on how to clean turmeric stains.
  • To save leftovers: steeped turmeric tea can be stored in an airtight container in the fridge for 2-3 days and enjoyed iced or warm.  
  • Adjust the ratio: whether you’re enjoying the base turmeric root tea recipe or adding in extras, it’s very simple to adjust the ratio of ingredients to your personal preference.  
How to make turmeric tea with ground powder?
All you need is ¼ teaspoon of ground turmeric powder (the equivalent of ½-inch turmeric root) per cup of turmeric tea. Add it to the saucepan as written above and bring to a boil, then simmer for 5-10 minutes. Allow it to cool slightly, then add the black pepper and sweetener. Finally, pour the tea through a fine-mesh strainer to eliminate any gritty powder, and enjoy.
When using the powder, you could also simply boil your kettle, pour it over the ingredients, and allow it to steep for 5-10 minutes, then strain.
 
Check the blog post for more tips and answers to top FAQs!
Course: Drinks
Cuisine: American
Shelf life: 2-3 Days

Nutrition

Calories: 45kcal, Carbohydrates: 10g, Protein: 1g, Fat: 1g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 1g, Sodium: 12mg, Potassium: 11mg, Fiber: 1g, Sugar: 9g, Vitamin A: 2IU, Vitamin C: 2mg, Calcium: 11mg, Iron: 1mg

Nutrition information is automatically calculated, so should only be used as an approximation.

5 from 11 votes (9 ratings without comment)

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Recipe Rating




6 Comments

  1. FoodDoz says:

    Thanks for the recipe.

    1. Support @ Alphafoodie says:

      Glad you like it.

      1. Debbie Bullard says:

        5 stars
        Best recipe I’ve ever tried. My husband introduced me to turmeric tea and I’m so glad he did. I have Lupus, Scleroderma, Rheumatoid Arthritis and the list goes on. They cause underlying illnesses such as digestive issues and nausea. Turmeric tea settles these issues for me as soon as I consume it. It’s such a blessing in my life. Thank you so much!

      2. Support @ Alphafoodie says:

        Glad you are enjoying the tea, Debbie. 🙂

  2. Grace says:

    5 stars
    It was helpful, i really appreciate

    1. Support @ Alphafoodie says:

      Thank you for your comment, Grace!