Updated 3rd July 2025
Recipe: Mbege - Tanzanian fermented banana 'beer'
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In an upcoming ZOE Science & Nutrition podcast episode on traditional East African diets with Prof. Quirijn de Mast and Prof. Tim Spector, we explore Tanzania’s fermented banana beer known as mbege.
This beverage, made by boiling ripe bananas and fermenting the mash with millet flour, is commonly enjoyed in the Kilimanjaro region, where it plays both cultural and nutritional roles.
Inspired by the episode, we created a home-adapted version of mbege.
While we've aimed to stay close to tradition, we recognize this is not an authentic recipe. We aim to make it approachable for those wanting to experience this unique brew at home.
Alcohol Disclaimer: Mbege is mildly alcoholic, and the alcohol content may increase over time depending on fermentation conditions. Please be aware of this when preparing and consuming the beverage. This recipe is intended for responsible adults of legal drinking age. Consume responsibly, and do not drive or operate machinery after drinking.
Ingredients
4 very ripe bananas
250 g finger millet grains
Method
Day 1
Rinse 250 g of finger millet grains and place them into a jar.
Fill with water and leave to soak overnight (between 8–12 hours).
Day 2
Drain off the finger millet grains.
For the next 4 days, rinse and drain the grains twice daily. Tiny sprouts should begin to appear after 1–2 days.
At the same time, mash four very ripe bananas in a bowl. Place these into a clean jar and leave to ferment for 4 days, stirring once a day.
Day 5
Add 450 ml of water to the bananas and mix with a wooden spoon.
Leave for one more day, then place the now sprouted finger millet on a tray in the sun, or a dehydrator set to 122°F (50 °C).
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Day 6
Strain the fermented bananas in a sieve or a cloth to collect the liquid.
Then grind the dried-out finger millet into a fine powder using a spice grinder or a high-powered blender.
Mix 50 ml of water at 122°F (50 °C) with the finger millet flour until a porridge is formed.
Add the strained banana juice into the jar with the porridge, and leave to ferment one last time for 24 hours.
Day 7
Strain out the solids using a sieve or cloth (or keep the solids in for extra nutrients).
Bottle and store in the fridge to serve chilled.
