Sauté chopped onion & garlic in olive oil & selection of chilli spices (of your choice) on high in crockpot. Dice yellow pepper fine., grate one large carrot and add both veggies to crockpot along with some frozen corn. Next add contents on hand from fridge - already cooked quinoa, previously made refried beans from small can of red kidney beans, left over cooked rice. Add one can of tomatoes. I added a bit of veg stock and some leftover Libby's beans just because I wanted to use them up. Serve with fried egg and avocado slices.