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Es Teh Manis
Minuman • Indonesia
Tentang Es Teh Manis
Es Teh Manis adalah minuman khas Indonesia yang sangat populer di berbagai warung makan, restoran, hingga kaki lima, dari Jawa hingga luar wilayah. Minuman ini terdiri dari teh yang diseduh dan dicampur gula, lalu disajikan dengan es batu sehingga menjadi minuman segar yang cocok dinikmati di cuaca panas. Di restoran lokal, es teh manis sering menjadi pendamping makanan utama, baik saat makan siang maupun malam, terutama dengan sajian lauk seperti ayam goreng atau nasi uduk. Dari sisi nutrisi, per 100 gram es teh manis mengandung sekitar 60 kalori, tanpa protein maupun lemak. Kandungan karbohidratnya berasal dari gula yang membuat rasa manisnya khas. Karena kalorinya cukup tinggi untuk minuman sehari-hari, sebaiknya tidak dikonsumsi berlebihan, apalagi bagi yang sedang menjaga asupan gula. Meminta "es teh manis, gulanya separuh" atau memilih es teh tawar bisa jadi pilihan lebih ringan jika ingin mengurangi kalori dan gula. Minuman ini halal dan cocok untuk vegan maupun vegetarian karena tidak mengandung bahan hewani. Es teh manis adalah pilihan aman bagi hampir semua orang, namun tetap perlu diperhatikan jika Anda membatasi konsumsi gula.
How to Make Es Teh Manis (Traditional & Healthy Version)
Es Teh Manis is Indonesia’s beloved sweet iced tea, a refreshingly simple beverage that holds a cherished place at every dining table, from bustling street-side warungs to family gatherings. Originating from Java, this drink is famed for its balance of robust black tea and subtle sweetness, perfectly chilled with generous amounts of ice. Its popularity is rooted in Indonesia’s tropical climate, where a cold, lightly-sweetened drink offers a welcome respite from the heat. The taste of Es Teh Manis is clean and delicately fragrant, often made with premium Indonesian black tea such as teh tubruk. Traditionally, it is sweetened with gula pasir (granulated sugar), but modern variations may use palm sugar or even honey for added depth. This easy-to-make beverage is not only a symbol of hospitality but also a versatile refreshment enjoyed throughout the day, especially during festive occasions and family meals. With only a handful of ingredients, Es Teh Manis is a naturally vegan and vegetarian-friendly drink that can be adapted to suit a healthy lifestyle.
Ingredients(for 1 tall glass (about 250 ml))
- 2 teaspoons Black tea leaves (teh tubruk or any high-quality Indonesian black tea)
- 500 ml Water (freshly boiled)
- 2 tablespoons Granulated sugar (gula pasir; adjust to taste)
- 1 cup Ice cubes (es batu)
- 2 pieces Lime wedges (jeruk nipis; optional for garnish and flavor) - optional
- 1 leaf Pandan leaf (daun pandan; knot-tied, for aroma (optional)) - optional
- 1 tablespoon Palm sugar (gula aren; alternative to white sugar (optional)) - optional
- 4-5 leaves Mint leaves (for garnish (optional)) - optional
Instructions
- 1
Boil 500 ml of fresh water in a kettle or saucepan. If using, add the pandan leaf to the boiling water for a subtle aroma.
5 minutes
Use filtered water for a cleaner taste.
- 2
Place black tea leaves in a teapot or heat-resistant jug. Pour the hot water over the tea leaves and pandan leaf, if used.
3 minutes
Let the tea steep covered to retain aroma.
- 3
Allow the tea to steep for 4–6 minutes, depending on desired strength. Remove pandan leaf and strain the tea to remove leaves.
6 minutes
Steep longer for a stronger, more robust flavor.
- 4
While the tea is hot, add granulated sugar (or palm sugar) and stir until completely dissolved.
2 minutes
Dissolving sugar while hot ensures even sweetness.
Why This Dish is Healthy
This traditional Indonesian sweet iced tea is a healthier alternative to many bottled or canned sweetened drinks. By controlling the amount of sugar and choosing natural sweeteners, you can enjoy a satisfying refreshment with fewer calories and no preservatives. The presence of antioxidants from black tea also makes Es Teh Manis a great choice for those looking to hydrate while supporting overall wellness.
Es Teh Manis is low in fat and naturally cholesterol-free, making it a heart-healthy beverage. Black tea contains antioxidants like polyphenols and flavonoids, which can help protect against oxidative stress. When sweetened moderately, it remains low in calories and free from artificial additives. The lime and mint add a boost of vitamin C and fresh flavor, while the use of pandan or palm sugar can introduce trace minerals and a unique aroma.
Pro Tips
- 💡Tip 1: Use high-quality black tea for the best flavor and aroma.
- 💡Tip 2: Dissolve sugar while the tea is hot for even sweetness.
- 💡Tip 3: Add pandan leaf during brewing for an authentic Indonesian aroma and taste.
Storage & Serving
Store prepared tea in a covered jug in the refrigerator for up to 2 days. Add ice and garnishes just before serving to maintain freshness and flavor.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 60.0 kcal |
| Protein | 0.0 g |
| Carbohydrates | 15.0 g |
| Total Fat | 0.0 g |
| Fiber | 0.0 g |
Cultural Notes
Es teh manis adalah menu wajib di hampir semua warung makan Indonesia, dari kaki lima hingga restoran keluarga. Minuman ini identik dengan makan bersama dan suasana santai.
