2 tablespoons Tuscanini Extra-Virgin Olive Oil or coconut oil

1 medium onion, chopped

1 and 1/2 cups dried red lentils, such as Gefen

1 medium carrot, chopped

1/2 cup tomato puree

1/4 cup minced fresh (cleaned) cilantro (or 2 tablespoons dried) plus additional 1 to 2 tablespoons for garnish

1 teaspoon garlic powder

4 cups filtered water or low-sodium vegetable broth (see note)

sea salt, to taste

freshly ground black pepper, to taste

1/4 teaspoon red pepper flakes (optional)