How To Make Fenugreek Tea: 10 Steps (with Pictures) - WikiHow

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• Food and Entertaining
• Drinks
• Tea
• Herbal Tea

How to Make Fenugreek Tea Download Article 37 Recipe Ratings | Success Stories Co-authored by Steve Schwartz and Jessica Gibson

Last Updated: June 7, 2025 Fact Checked

Download Article

• Making Basic Fenugreek Tea
|
• Creating Fenugreek Tea for Lactation
|
• Ingredients
|
• Video
|
• Q&A
|
• Tips
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• Warnings
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• Things You'll Need

|Show more |Show less X

This article was co-authored by Steve Schwartz and by wikiHow staff writer, Jessica Gibson. Steve Schwartz is a Master Tea Blender and the Founder of Art of Tea based in Los Angeles, California. He studied preventative medicine at the Ayurvedic Institute which first sparked his interest in the homeopathic impact of plants on the body and mind. With over 20 years of experience, Steve has lectured sold out tea blending classes for World Tea Conventions and frequently travels to offer educational programs on tea and tea blending. He is the best selling author of his book, Art of Tea: A Journey of Ritual, Discovery, and Impact. He also worked as a Tea Blending Program Developer for the World Tea Expo, and served as a Tasting Judge, Evaluator and Panelist for World Tea Expo Entries of Teas and Blends in 2016. Art of Tea is an award-winning importer and wholesaler of organic and specialty teas, and their tea club is a 2 time winner of Food & Wine’s best overall tea subscription. Steve has been featured in Forbes, the LA Times, LA Magazine, and more. There are 8 references cited in this article, which can be found at the bottom of the page. This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources. This article has been viewed 348,029 times.

Fenugreek is an herb that's popularly used for a variety of home remedies. While not all of them have been verified by research, the tea is nonetheless delicious. Studies do show that fenugreek may help breastmilk production, so try a lactation tea that includes nettle leaf and red raspberry leaf. You can also simmer fenugreek seeds with water for a simple tea that has a slight maple syrup flavor.

Making Fenugreek Tea: The Basics

Tea expert Steve Schwartz says to cold-brew fenugreek by adding a splash of hot water to 1 tsp of fenugreek, letting it sit for 20 seconds, then filling the rest of the cup with cold water. Cover and let it sit overnight. For hot tea, use 1 tsp per 12 oz of water. Steep the fenugreek in boiling water for 5-7 minutes.

Ingredients

Basic Fenugreek Tea

• 1 tablespoon (11 g) of fenugreek seeds
• 1 cup (240 ml) of water
• Honey or agave to sweeten, optional

Makes 1 serving

Fenugreek Tea for Lactation

• 1/4 cup (45 g) of fenugreek seeds
• 1/2 cup (45 g) of dried nettle leaf
• 1/2 cup (12 g) of dried red raspberry leaf
• 1/4 cup (23 g) of fennel seeds
• 1/2 cup (12 g) of dried lemon verbena

Makes 2 cups (138 g) of dried herbal tea

Steps

Method 1 Method 1 of 2:

Making Basic Fenugreek Tea

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1. 1 Put 1 tablespoon (11 g) of fenugreek seeds into a pot on the stove. Set a small pot on the stove and put the whole seeds into it. There's need to crush the seeds as long as you simmer and steep them.[1]

   Tip: Purchase fenugreek seeds in the bulk section of the grocery store, at your local Indian market, or online.

2. 2 Pour in 1 cup (240 ml) of water and turn the burner to high. Keep the lid off of the pot so you can see when the water begins to boil. There's no need to stir the fenugreek seeds as the water heats.[2]
   • If you'd like to make a larger amount of fenugreek tea, double the amount of tea and water.
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3. 3 Simmer the seeds over medium-high heat for 6 to 7 minutes. Once the water comes to a boil, turn the burner down to medium so the water bubbles gently. Let the tea simmer until the water turns a pale yellow color. Then, turn off the burner.
   • Stir the fenugreek seeds occasionally to help the tea steep evenly.
4. 4 Strain the tea into a teacup. Set a fine-mesh strainer over a teacup and put on oven mitts. Slowly pour the hot fenugreek tea through the strainer. Then, discard the seeds that are in the strainer.
   • For the most potent, flavorful tea, don't steep the seeds again. If you like, you can eat them.
5. 5 Add honey or sweetener if you want to adjust the flavor. Fenugreek tea has a slight maple syrup flavor on its own, but you can stir in more of your favorite sweetener if you like. Stir in honey, agave, or cane syrup, for example.
   • If you like creamy tea, stir in a little milk.
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Method 2 Method 2 of 2:

Creating Fenugreek Tea for Lactation

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1. 1 Put all of the herbs and seeds into a bowl. Measure or weigh 1/4 cup (45 g) of fenugreek seeds and put them in a bowl along with 1/2 cup (45 g) of dried nettle leaf, 1/2 cup (12 g) of dried red raspberry leaf, 1/4 cup (23 g) of fennel seeds, and 1/2 cup (12 g) of dried lemon verbena.[3]
   • Fenugreek is a phytoestrogen that can improve signs of breastmilk sufficiency. Fennel and dried nettle leaves have been studied as galactagogues, which increase milk production.
   • Red raspberry leaf and lemon verbena improve the flavor of the fenugreek tea.

   Tip: Although some lactation teas include blessed thistle, this bitter herb hasn't been proven to increase milk supply.

2. 2 Stir the dried ingredients and store them in an airtight container. Use a spoon to mix the dried herbs and seeds until they're combined. Since this makes 2 cups (138 g) of dried herbal tea (which makes about 100 servings of brewed tea), transfer the tea to an airtight container that's large enough to hold it all.[4]
   • If you store the herbal lactation tea in an airtight container away from direct light, it will last for up to 4 years.
3. 3 Pour 1 cup (240 ml) of boiling water over 1 teaspoon (1 g) of tea to brew a cup. When you're ready to make a cup of your lactation tea, measure 1 teaspoon (1 g) of the herbal tea and add it to your teapot. Carefully pour 1 cup (240 ml) of boiling water over the herbs. Keep in mind that you can double these amounts if you'd like to make a larger pot of tea.[5]
   • If you'd rather make the tea in your cup, place the leaves into a tea ball.
4. 4 Steep the tea for 5 minutes. Put the lid on the teapot or place a saucer or lid over the teacup. This traps the steam and prevents your tea from cooling as it steeps. Then, set a timer for 5 minutes.[6]
5. 5 Strain the lactation tea and sip it slowly. Set a strainer over an empty teacup and pour the tea through it or remove the ball if you steeped the tea directly in the cup. You can sip the tea as it is or sweeten it with honey or agave.[7]
   • If you'd like to flavor the tea even more, add a squirt of lemon juice.
   • Drink 1 cup (240 ml) of tea 3 times a day if you're trying to increase milk production.
   • You can get many health benefits from fenugreek seeds in soups, baked goods, salads, and curry.[8] [9]
   • In powdered or crushed form, you can consume fenugreek in capsules, pancakes, herbal tea, and bread.[10] [11]
   • Fenugreek seeds taste better roasted or blended with spices.[12] [13]
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Community Q&A

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• Question What are the benefits of fenugreek? wikiHow Staff Editor Staff Answer This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness. wikiHow Staff Editor Staff Answer Fenugreek is high in a variety of nutrients, such as fiber, protein, iron, and manganese. Some studies show that it can increase breastmilk production in nursing mothers. It may also help boost testosterone levels in men. There’s also evidence that it can help regulate blood sugar levels, reduce your appetite, and improve cholesterol levels. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 3 Helpful 9
• Question Can I make fenugreek tea at home? wikiHow Staff Editor Staff Answer This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness. wikiHow Staff Editor Staff Answer Absolutely! You’ll just need fenugreek seeds, boiling water, and some sort of strainer. You can get fenugreek seeds online or from a local health food store. Some grocery stores carry them in the spice section. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 2 Helpful 3
• Question Does fenugreek have side effects? wikiHow Staff Editor Staff Answer This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness. wikiHow Staff Editor Staff Answer If you take it in the typical amounts used in food, it’s unlikely to cause serious side effects. However, high medicinal doses can sometimes cause reactions such as diarrhea, upset stomach, gas, and headaches. It can also give your urine an unusual odor. Stop taking fenugreek right away and get medical attention if you have signs of an allergic reaction, such as coughing, wheezing, or swelling in your face or mouth. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 3 Helpful 5

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Video

Tips

• Although you may see fenugreek powder for sale, use these when cooking instead of making tea since the powder makes tea cloudy. Thanks Helpful 6 Not Helpful 1
• You can eat the soaked seeds if you enjoy their flavorful crunch. Scatter them over salads, rice, or cooked grains. Thanks Helpful 2 Not Helpful 1
• Fenugreek has a maple syrup taste and scent. If you don't like this flavor, add honey, sugar, or lemon juice to your fenugreek tea. Thanks Helpful 2 Not Helpful 1

Submit a Tip All tip submissions are carefully reviewed before being published Name Please provide your name and last initial Submit Thanks for submitting a tip for review! Advertisement

Warnings

• Ask your doctor before taking fenugreek if you have a thyroid condition or diabetes. Thanks Helpful 1 Not Helpful 5
• Avoid using fenugreek if you're pregnant since it may stimulate contractions.[14] Thanks Helpful 0 Not Helpful 1
• Fenugreek might cause an allergic reaction if you're also allergic to chickpeas, peanuts, lentils, soybeans, or coriander.[15] Thanks Helpful 0 Not Helpful 0

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Things You'll Need

Basic Fenugreek Tea

• Measuring spoons and cups
• Teacup
• Small pot
• Fine-mesh strainer

Fenugreek Tea for Lactation

• Measuring cups or scale
• Mixing bowl
• Airtight storage container
• Teapot or teacup
• Tea strainer or tea ball

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References

1. ↑ https://youtu.be/7pEb7TQWicE?t=29
2. ↑ https://youtu.be/wAk46gCGuzQ?t=62
3. ↑ https://www.ncbi.nlm.nih.gov/pubmed/26430522
4. ↑ https://www.stilltasty.com/fooditems/index/17170
5. ↑ https://www.thekitchn.com/how-to-make-homemade-mothers-milk-tea-for-new-moms-229090
6. ↑ https://www.thekitchn.com/how-to-make-homemade-mothers-milk-tea-for-new-moms-229090
7. ↑ https://www.thekitchn.com/how-to-make-homemade-mothers-milk-tea-for-new-moms-229090
8. ↑ https://www.masterclass.com/articles/how-to-cook-with-fenugreek
9. ↑ John Burson. Certified Nutritionist. Expert Interview

More References (6)

10. ↑ https://www.masterclass.com/articles/how-to-cook-with-fenugreek
11. ↑ John Burson. Certified Nutritionist. Expert Interview
12. ↑ https://www.masterclass.com/articles/how-to-cook-with-fenugreek
13. ↑ John Burson. Certified Nutritionist. Expert Interview
14. ↑ https://www.drugs.com/npp/fenugreek.html
15. ↑ https://www.drugs.com/npp/fenugreek.html

About This Article

Co-authored by: Steve Schwartz Master Tea Blender This article was co-authored by Steve Schwartz and by wikiHow staff writer, Jessica Gibson. Steve Schwartz is a Master Tea Blender and the Founder of Art of Tea based in Los Angeles, California. He studied preventative medicine at the Ayurvedic Institute which first sparked his interest in the homeopathic impact of plants on the body and mind. With over 20 years of experience, Steve has lectured sold out tea blending classes for World Tea Conventions and frequently travels to offer educational programs on tea and tea blending. He is the best selling author of his book, Art of Tea: A Journey of Ritual, Discovery, and Impact. He also worked as a Tea Blending Program Developer for the World Tea Expo, and served as a Tasting Judge, Evaluator and Panelist for World Tea Expo Entries of Teas and Blends in 2016. Art of Tea is an award-winning importer and wholesaler of organic and specialty teas, and their tea club is a 2 time winner of Food & Wine’s best overall tea subscription. Steve has been featured in Forbes, the LA Times, LA Magazine, and more. This article has been viewed 348,029 times. 37 votes - 95% Co-authors: 12 Updated: June 7, 2025 Views: 348,029 Categories: Herbal Tea Article SummaryX

To make fenugreek tea, all you need to do is brew hot water with fenugreek seeds. Mix 1 tablespoon of fenugreek seeds and 1 cup of water in a pot and heat it over a high flame. When the water comes to a boil, turn the heat down to medium and simmer it until the tea turns yellow. Then, strain the water into a teacup. To make fenugreek tea to help with lactation, mix ¼ cup fenugreek seeds with ½ cup dried nettle leaf, ½ cup dried red raspberry leaf, ¼ cup fennel seeds, and ½ cup dried lemon verbena. Brew 1 teaspoon of the mixture with 1 cup of boiling water for 5 minutes. Drink 1 cup 3 times a day to help increase your milk production. For more tips, including how fenugreek tea can help improve breast milk, read on! Did this summary help you?YesNo

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  Kimberly Martin

  Jun 30, 2017

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Yes No Advertisement Cookies make wikiHow better. By continuing to use our site, you agree to our cookie policy. Co-authored by: Steve Schwartz Master Tea Blender Co-authors: 12 Updated: June 7, 2025 Views: 348,029 95% of readers found this article helpful. 37 votes - 95% Click a star to add your vote

Kimberly Martin

Jun 30, 2017

"I have been loading my daily portion of spinach and scrambled eggs with liberal doses of fenugreek, so I decided to..." more Rated this article:

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Jul 17, 2016

"I was feeling a little under the weather and was wondering the benefits of some of the herbs, etc. I had in the..." more

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Dec 8, 2016

"I read about fenugreek tea and how beneficial it was. This information has armed me with the information I needed...." more

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Jun 11, 2017

"Making this tea was easy. I had only heard it about before this and now I can make it. " Rated this article:

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Feb 7, 2017

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