Here is a soup recipe that you can make from ingredients that you keep on hand in your pantry and freezer. It is pretty quick to pull together and makes a nice lunch with some fruit and crackers or good bread. The original recipe is from the Iowa Housewife blog  which is one of my favorite recipe sources. The following is my adaptation of their delicious recipe.
Barley Lentil Soup
4 cups chicken broth
2-3 cloves garlic
1/2 tsp. Italian seasoning
1 1/2 cup sliced or chopped carrots
1/2 cup chopped onion
1/4 dried lentils (I prefer the green French lentils du puy, but any lentils will work)
1/4 cup quick barley (this keeps well in the freezer)
1 Tbsp. olive oil
about a cup of fresh spinach or kale, chopped or some frozen chopped spinach
2 Tbsps. tomato sauce or catsup (I often use a little jarred spaghetti sauce if some is lingering in the fridge)
salt and pepper to taste
Grated Parmesan for garnish if desired
Heat oil in soup kettle and then saute onion and garlic briefly. Add broth, herbs, carrots, and lentils. Simmer about half an hour. Add barley and cook 10-15 mins. longer. Add tomato, salt and pepper, and greens. When greens are wilted serve with grated Parmesan.