Spearmint Tea
A soothing, aromatic herbal tea made by steeping fresh spearmint leaves in hot water. Light, refreshing, and naturally caffeine-free, this Indian-style pudina chai is perfect after a meal or as a calming evening drink.
For 2 servings
- prep · ~1 min
Rinse and lightly crush the mint leaves.
Rinse the fresh spearmint leaves under cool running water. Gently rub them between your palms to release the natural oils — this gives the tea a deeper flavor.
- boil · ~3 min
Bring water to a boil with the mint.
Pour 2 cups of water into a small saucepan and add the crushed spearmint leaves. Bring it to a rolling boil over medium-high heat.
TIPDon't cover the pot — keeping it open helps the mint stay bright green. - simmer · ~4 min
Simmer until fragrant and slightly colored.
Once boiling, reduce the heat to low and let it simmer gently. You'll see the water take on a pale golden-green hue in about 3 to 4 minutes.
TIPThe longer it steeps, the stronger the mint flavor. Taste at 3 minutes and decide. - mix · ~1 min
Strain into cups and stir in honey and lemon.
Place a fine-mesh strainer over a teapot or directly over serving cups. Pour the tea through to catch the leaves. Stir in honey and fresh lemon juice while the tea is still hot.
- serve
Serve hot with a fresh mint sprig.
Pour into cups and garnish with a small fresh mint sprig. Sip slowly.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Lightly crushing the spearmint leaves between your palms releases essential oils for a more aromatic brew.
- 2Simmer gently rather than boiling hard to avoid extracting bitter tannins from the mint leaves.
- 3Taste the tea at 3 minutes of simmering to catch your preferred strength before it becomes too strong.
- 4For a refreshing iced version, double the mint quantity, steep longer, then pour over ice.
- 5Stir honey and lemon while the tea is still hot so they dissolve completely and blend evenly.
- 6Use filtered water for the cleanest flavor — tap water minerals can dull the mint's brightness.
Adapt it for your goals.
Spiced chai
Add a 1-inch piece of crushed ginger, 2 green cardamom pods, and a small cinnamon stick along with the mint. Boil and simmer as directed. This gives a warming, digestive twist, popular in Indian households.
iced mint teaIced mint tea
Double the amount of spearmint leaves and simmer for 5 minutes instead of 3-4. Strain, sweeten with honey, let cool, then pour over a tall glass of ice. Perfect for hot days with zero caffeine.
mint ginger lemonadeMint-ginger lemonade
After straining the tea, stir in 2 tbsp fresh lemon juice and 1 tbsp honey (or to taste). Chill and serve over ice with a slice of lemon. A zesty, refreshing summer drink.
sugar free / ketoSugar-free / keto
Use a keto-friendly sweetener like stevia or monk fruit instead of honey. The mint and lemon provide plenty of flavour without any added sugar. 0g net carbs per serving.
Why this is on our healthy list.
Natural Digestive Aid
Spearmint is traditionally used to soothe indigestion, bloating, and nausea. A warm cup after meals can help calm the stomach naturally.
Caffeine-Free & Hydrating
This herbal tea contains no caffeine, making it a gentle hydrating choice for any time of day, especially as a calming evening drink.
Rich in Antioxidants
Spearmint leaves are packed with antioxidants like rosmarinic acid and flavonoids, which help fight oxidative stress in the body.
May Support Hormonal Balance
Spearmint tea is known for its mild anti-androgen properties, which may help reduce excess testosterone in women, potentially easing symptoms of PCOS.
Frequently asked questions
Yes, but use about 2 tablespoons of dried leaves for 2 cups of water, and steep for only 2-3 minutes to avoid bitterness. Fresh gives a brighter, greener flavour.
