Punjabi Cha

Punjabi Cha

Puneet Sethi, RDN


Eat, Drink, and Be Mindful: One of my favorite ways to practice mindfulness is mindfully enjoying an afternoon tea, or in Punjabi, “Cha.” In the afternoon, I appreciate the opportunity to pause, and recharge before I transition to the later part of my day. Grinding the ginger and spices, watching the water boil, sipping on the warm tea, and observing how I feel provides a wonderful opportunity to practice mindfulness.

-Puneet Sethi, RDN



Preparation Time: 5 minutes
Cooking Time: 10 minutes
Makes 2 portions


  • 6 cardamom pods

  • ½ teaspoon fennel seed 

  • 4 cloves 

  • 1 teaspoon grated ginger 

  • 2 teabags of black tea or

  • 1 tablespoon of loose black tea

  • 2 cups of water

  • 1 cup of whole milk or dairy alternative


  1. Place water in a small saucepan and bring to a boil.

  2. Grind spices and ginger together in a mortar and pestle.

  3. Place ginger and spices into water, allowing to boil and release the flavors. Add in tea, allowing the mixture to fully boil, at least 1-2 minutes.

  4. Add in dairy or dairy alternative, again allowing the mixture to come to a full boil. 

  5. Once boiling, reduce heat, and allow to simmer for 1-2 minutes. 

  6. Strain the mixture into 1-2 cups, add sugar as needed. Enjoy!


Download the printable PDF