Teh Tarik
Beverages • Malaysia
About Teh Tarik
Pulled milk tea
How to Make Teh Tarik (Traditional & Healthy Version)
Teh Tarik, meaning 'pulled tea' in Malay, is Malaysia's iconic beverage cherished across bustling kopitiams and roadside stalls. Born from the multicultural tapestry of Malaysia, this creamy tea is traditionally made by 'tarik'—pouring the tea back and forth to create its signature frothy top. Teh Tarik is more than a drink; it’s a symbol of unity, enjoyed by Malays, Chinese, and Indians alike, especially during social gatherings or after meals. Its rich aroma, velvety texture, and balanced sweetness make it a comforting treat in the Malaysian climate. With a healthier twist, this recipe uses less sweetened condensed milk and introduces local ingredients like daun pandan (screwpine leaves), giving an aromatic lift without extra calories. Perfect for those mindful of their intake, this vegetarian Teh Tarik retains the authentic taste while supporting your health goals. Whether for breakfast or a midday break, Teh Tarik offers a delicious glimpse into Malaysia’s vibrant food culture.
Ingredients(for 1 large glass (approx. 250ml) per serving)
- 2 tablespoons Black tea leaves (Ceylon tea preferred)
- 2 cups Water (filtered)
- 1/2 cup Low-fat evaporated milk (susu cair rendah lemak)
- 2 tablespoons Sweetened condensed milk (susu pekat manis)
- 1 leaf, knotted Daun pandan (screwpine leaf) (for aroma) - optional
- 1 teaspoon Stevia or monkfruit sweetener (optional for lower sugar) - optional
- as needed Ice cubes (optional for iced version) - optional
- 1 stalk, bruised Fresh lemongrass (serai, optional for herbal note) - optional
- 1 small Cinnamon stick (optional for depth) - optional
Instructions
- 1
Boil water with daun pandan and lemongrass (if using) in a saucepan. Add cinnamon stick for extra aroma.
5 minutes
Use fresh pandan and lemongrass for authentic Malaysian aroma.
- 2
Add black tea leaves to the boiling water. Simmer for 3-5 minutes until the tea is dark and fragrant.
5 minutes
Do not overboil as it may turn bitter.
- 3
Strain the brewed tea into a large mug, discarding leaves and aromatics.
2 minutes
Use a fine mesh strainer for smooth texture.
- 4
Stir in low-fat evaporated milk and sweetened condensed milk. Adjust sweetness with stevia or monkfruit sweetener if desired.
3 minutes
Taste and adjust sweetness to suit your preference.
Why This Dish is Healthy
This healthy Teh Tarik recipe is ideal for calorie-conscious individuals, utilizing low-fat dairy and natural sweeteners. Its lower sugar content supports weight management and stable energy levels, while the use of local herbs like pandan and lemongrass enhances antioxidant intake. Suitable for breakfast or as an afternoon pick-me-up, it offers hydration, gentle caffeine, and essential nutrients without excess calories or fat.
Teh Tarik provides a balanced macronutrient profile with 120 calories per serving, 3g protein, 18g carbs, and 4g fat. Using low-fat evaporated milk reduces saturated fat, while the addition of pandan and lemongrass brings antioxidants and phytonutrients. Black tea is rich in flavonoids, beneficial for heart health, and the reduced sugar content supports healthy blood glucose levels. This beverage is vegetarian and can be adapted for vegan diets. Vitamins include B2, calcium from milk, and trace minerals from tea.
Pro Tips
- 💡Tip 1: Use fresh pandan and lemongrass for authentic Malaysian aroma.
- 💡Tip 2: Pour from a height during 'tarik' for maximum froth.
- 💡Tip 3: Adjust sweetness gradually to suit your taste and health goals.
Storage & Serving
Teh Tarik is best consumed fresh. If storing, refrigerate in a sealed container for up to 24 hours. Stir well before serving; froth may settle. For iced version, add ice just before serving.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 120.0 kcal |
| Protein | 3.0 g |
| Carbohydrates | 18.0 g |
| Total Fat | 4.0 g |
| Fiber | 0.0 g |
| Sugars | 8.5 g |
| Sodium | 40.0 mg |
| Potassium | 170.0 mg |
| Cholesterol | 15.0 mg |
| Vitamin A | 60.0 IU |
| Vitamin C | 0.0 mg |
| Calcium | 120.0 mg |
| Iron | 0.1 mg |
| Magnesium | 12.0 mg |
| Zinc | 0.4 mg |
| Phosphorus | 95.0 mg |
| Vitamin D | 0.5 IU |
| Vitamin B1 (Thiamine) | 0.0 mg |
| Vitamin B2 (Riboflavin) | 0.2 mg |
| Vitamin B3 (Niacin) | 0.2 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.4 µg |
| Folate | 5.0 µg |
